It's just the question how long lasts the my race. Do I need 4:00, 3:45, 3:30? What is my time and how fast should I try?
It is true, if the distance is longer, the pace is lower. Every athlete has its own curve.
But if did not train longer distances it could happen that we are not able to achieve the theoretical curve due to a fall-off at 21km or later.
If you have a reference run, it is quite easy to deduce. I never run a marathon, so nobody including me knows the best pace for me.
Really no one?
Let us ask a run calculator. Today it calculates for me this time 3:22:15 based on the last free workout. That means 4:48 min/km for the full distance.
The calculator seems to be very optimistic. I like more the nice time 3:30:30. That time would mean to run 4:59 min/km.
For sure I can not go faster than 4:45. The time would be 3:20:42.
To be safe for the pace question I have to test my pace on a 30 Kilometer run. I don't like these kind of runs!
Pace per Kilometer
| Kilometers | 4:30 | 4:40 | 4:50 | 5:00 | 5:10 | 5:20 | 5:30 | |
|---|---|---|---|---|---|---|---|---|
| 1 | 4:30 | 4:40 | 4:50 | 5:00 | 5:10 | 5:20 | 5:30 | |
| 2 | 9:00 | 9:20 | 9:40 | 10:00 | 10:20 | 10:40 | 11:00 | |
| 3 | 13:30 | 14:00 | 14:30 | 15:00 | 15:30 | 16:00 | 16:30 | |
| 4 | 18:00 | 18:40 | 19:20 | 20:00 | 20:40 | 21:20 | 22:00 | |
| 5 | 22:30 | 23:20 | 24:10 | 25:00 | 25:50 | 26:40 | 27:30 | |
| 6 | 27:00 | 28:00 | 29:00 | 30:00 | 31:00 | 32:00 | 33:00 | |
| 7 | 31:30 | 32:40 | 33:50 | 35:00 | 36:10 | 37:20 | 38:30 | |
| 8 | 36:00 | 37:20 | 38:40 | 40:00 | 41:20 | 42:40 | 44:00 | |
| 9 | 40:30 | 42:00 | 43:30 | 45:00 | 46:30 | 48:00 | 49:30 | |
| 10 | 45:00 | 46:40 | 48:20 | 50:00 | 51:40 | 53:20 | 55:00 | |
| 11 | 49:30 | 51:20 | 53:10 | 55:00 | 56:50 | 58:40 | 1:00:30 | |
| 12 | 54:00 | 56:00 | 58:00 | 1:00:00 | 1:02:00 | 1:04:00 | 1:06:00 | |
| 13 | 58:30 | 1:00:40 | 1:02:50 | 1:05:00 | 1:07:10 | 1:09:20 | 1:11:30 | |
| 14 | 1:03:00 | 1:05:20 | 1:07:40 | 1:10:00 | 1:12:20 | 1:14:40 | 1:17:00 | |
| 15 | 1:07:30 | 1:10:00 | 1:12:30 | 1:15:00 | 1:17:30 | 1:20:00 | 1:22:30 | |
| 16 | 1:12:00 | 1:14:40 | 1:17:20 | 1:20:00 | 1:22:40 | 1:25:20 | 1:28:00 | |
| 17 | 1:16:30 | 1:19:20 | 1:22:10 | 1:25:00 | 1:27:50 | 1:30:40 | 1:33:30 | |
| 18 | 1:21:00 | 1:24:00 | 1:27:00 | 1:30:00 | 1:33:00 | 1:36:00 | 1:39:00 | |
| 19 | 1:25:30 | 1:28:40 | 1:31:50 | 1:35:00 | 1:38:10 | 1:41:20 | 1:44:30 | |
| 20 | 1:30:00 | 1:33:20 | 1:36:40 | 1:40:00 | 1:43:20 | 1:46:40 | 1:50:00 | |
| 21 | 1:34:30 | 1:38:00 | 1:41:30 | 1:45:00 | 1:48:30 | 1:52:00 | 1:55:30 | |
| 22 | 1:39:00 | 1:42:40 | 1:46:20 | 1:50:00 | 1:53:40 | 1:57:20 | 2:01:00 | |
| 23 | 1:43:30 | 1:47:20 | 1:51:10 | 1:55:00 | 1:58:50 | 2:02:40 | 2:06:30 | |
| 24 | 1:48:00 | 1:52:00 | 1:56:00 | 2:00:00 | 2:04:00 | 2:08:00 | 2:12:00 | |
| 25 | 1:52:30 | 1:56:40 | 2:00:50 | 2:05:00 | 2:09:10 | 2:13:20 | 2:17:30 | |
| 26 | 1:57:00 | 2:01:20 | 2:05:40 | 2:10:00 | 2:14:20 | 2:18:40 | 2:23:00 | |
| 27 | 2:01:30 | 2:06:00 | 2:10:30 | 2:15:00 | 2:19:30 | 2:24:00 | 2:28:30 | |
| 28 | 2:06:00 | 2:10:40 | 2:15:20 | 2:20:00 | 2:24:40 | 2:29:20 | 2:34:00 | |
| 29 | 2:10:30 | 2:15:20 | 2:20:10 | 2:25:00 | 2:29:50 | 2:34:40 | 2:39:30 | |
| 30 | 2:15:00 | 2:20:00 | 2:25:00 | 2:30:00 | 2:35:00 | 2:40:00 | 2:45:00 | |
| 31 | 2:19:30 | 2:24:40 | 2:29:50 | 2:35:00 | 2:40:10 | 2:45:20 | 2:50:30 | |
| 32 | 2:24:00 | 2:29:20 | 2:34:40 | 2:40:00 | 2:45:20 | 2:50:40 | 2:56:00 | |
| 33 | 2:28:30 | 2:34:00 | 2:39:30 | 2:45:00 | 2:50:30 | 2:56:00 | 3:01:30 | |
| 34 | 2:33:00 | 2:38:40 | 2:44:20 | 2:50:00 | 2:55:40 | 3:01:20 | 3:07:00 | |
| 35 | 2:37:30 | 2:43:20 | 2:49:10 | 2:55:00 | 3:00:50 | 3:06:40 | 3:12:30 | |
| 36 | 2:42:00 | 2:48:00 | 2:54:00 | 3:00:00 | 3:06:00 | 3:12:00 | 3:18:00 | |
| 37 | 2:46:30 | 2:52:40 | 2:58:50 | 3:05:00 | 3:11:10 | 3:17:20 | 3:23:30 | |
| 38 | 2:51:00 | 2:57:20 | 3:03:40 | 3:10:00 | 3:16:20 | 3:22:40 | 3:29:00 | |
| 39 | 2:55:30 | 3:02:00 | 3:08:30 | 3:15:00 | 3:21:30 | 3:28:00 | 3:34:30 | |
| 40 | 3:00:00 | 3:06:40 | 3:13:20 | 3:20:00 | 3:26:40 | 3:33:20 | 3:40:00 | |
| 41 | 3:04:30 | 3:11:20 | 3:18:10 | 3:25:00 | 3:31:50 | 3:38:40 | 3:45:30 | |
| 42 | 3:09:00 | 3:16:00 | 3:23:00 | 3:30:00 | 3:37:00 | 3:44:00 | 3:51:00 | |
| 42.2 | 3:09:54 | 3:16:56 | 3:23:58 | 3:31:00 | 3:38:02 | 3:45:04 | 3:52:06 | |
See also helpful tools to calculate race speed:
Pace Rechner - Laufrechner - pacerechner.de
Berechnung von Trainings-Vorgabezeiten
Runtasia Infokanal: Wie schnell kann ich einen Marathon laufen?
Runtasia Infokanal: Vom geplanten zum echten Marathontempo
Keine Kommentare:
Kommentar veröffentlichen