Pace for Half Marathon Race in training for Marathon

[larryecuador]

Hi,

You helped me out before to get my 10km time down to 35:45. Thanks for that.

I am currently training for the marathon on Sat 2nd June.

I am signed up to do a half marathon this Saturday (exactly 3 weeks before the marathon) and was wondering what pace I should do it at. I am afraid if I go out to fast I will peak too early for the marathon.

I plan to run the marathon at around 4min 15 sec per km. Looking for sub 3. I did it last year in 3hrs 15 min on my first attempt.

The next 4 weeks look like this for the long runs on the weekend:
21 km race
21 km @ Marathon Pace
16km @ Marathon Pace
Race Day

I am following the FIRST (Run less, Run Faster program). Its going well so far.

Thanks for your help,

Laurence

[TheEd]

Hi Laurence, if you don't start out too quickly in the half marathon race and increase the pace over the 2nd half of the race you should be ok

most problems are created by starting too quickly and then needing exert oneself too much

so you balance the first half pace accordingly

TheEd

[larryecuador]

Hi,

I took your advice and started out kinda slow in the half marathon. I was happy with how I ran the race. I got quicker with every 5km split. The 15-20 km point was a little hilly too. I had no watch but made a conscious decision to hold back at the start.

5K 00:20:49 04:10
10K 00:40:15 03:54
15K 00:59:05 03:47
20K 01:17:37 03:43
MÃ¥l 01:21:29 03:32


What would be a good pace for the marathon going from this race?

I was thinking 4:10 per km would be quite a good pace.

Or should I just run and listen to my body?

THanks for your help,

Laurence...

[TheEd]

Laurence, your aim is a sub 3hr .. if you able to go through 21km in just under 90 minutes and still feel good at 32km, then you will and should be able to achieve your goal of a sub 3hr

unless you feel more comfortable creating yourself a cushion, then go out at 4.10 per k

what say you?

TheEd
ps.. that is a strong 21km you run, if you feel comfortable after running without a watch, maybe you can try the same tactic? .. does the event not provide 'pace balloons'?