Half Marathon And Marathon Training Plans - Hyderabad Runners (Page 2 of 4) in pdf

Half Marathon And Marathon Training Plans - Hyderabad Runners Page 2

KEY RUN # 1 Track Repeat Paces (continued)

For 1000m: From your 5K pace subtract 15 seconds

KEY RUN #3: Long Run Paces

and multiply by 1.0.

Example: 283-15 = 268; 268 x 1.0 = 268 seconds, =

4:28

Half Marathon Pace (HM):

Add 27 seconds to your 5K pace.

Calculate your pace: ____ - 15= ____ x 1.0 = ____seconds =

Example: 283 + 27 = 310 seconds = 5:10/km.

_____

Calculate your pace: ____ + 27 = ____ seconds =

For 1200m: From your 5K pace subtract 13 seconds

____/km

and multiply by 1.2.

Example: 283-13 = 270; 270 x 1.2 = 324 seconds =

5:24

Calculate your pace: ____ - 13= ____ x 1.2 = ____seconds =

_____

Marathon Pace(MP):

For 1600m: From your 5K pace subtract 8 seconds

Add 42 seconds to your 5K pace.

and multiply by 1.6.

Example: 283 + 42 = 325 seconds = 5:25/km.

Example: 283-8= 275; 275 x 1.6 = 440 seconds = 7:20

Calculate your pace: ____ + 42 = ____ seconds =

Calculate your pace: ____ - 8= ____ x 1.6 = ____seconds =

____/km

_____

For 2000m: From your 5K pace subtract 6 seconds,

and multiply by 2.0.

Example: 283-6= 277; 277 x 2.0 = 554 sec. = 9:14

Calculate your pace: ____ - 6= ____ x 2.0 = ____sec. =

_____

For training tips and answers to frequently asked questions, see Chapter 5 in RUN LESS

RUN FASTER.

Half Marathon And Marathon Training Plans - Hyderabad Runners Page 2