Download average half marathon pace8/27/2023 ![]() So I went with the L/S, thinking that at worse I could roll up the sleeves. Ultimately, Steve asked an insightful question: What is the worst case outcome? For me, it was being too cold, and having my muscles lock up. I deliberated for too long over whether I should a L/S or S/S.I dropped the arm sleeves at Mi 3.5 and removed the Buff at Mi 13, but was happy to have L/S and gloves for the rest of the race. ![]() I started with a wispy long-sleeve shirt, arm sleeves, liner gloves, and a Buff. Most runners wore singlets and arm sleeves, and most wore their arm sleeves throughout the race.At Houston this is probably a rare concern, since temperatures normally are in the 40’s or 50’s. sweat pants and sweatshirts), so that we could stay warm while waiting for the race to start. The day before we bought some disposable clothes at Goodwill (e.g.Conditions: mid-30’s to high-30’s, sunny, mild east wind.Interview with coach David Roche about my training.It’s purpose is to capture important and helpful - but easily forgettable, perhaps - details that would be helpful to me on a second attempt, or to someone on their first. Use this thought to push yourself to the finish line in style!īest of luck for race day! You've got this.This post is part of a long-running series that I publish after a big race or trip. The final 500m is a chance to reward yourself for all the hard work you've put into training and completing the race. If you have anything left in the tank, increase your pace for this entire section, instead of saving it all for the last 1 km. However, if you can get into the mindset that it's the final stretch, it'll be easier to maintain good form and enjoy the rest of the race. This is the fun part! By this point, you'll be physically tired. Focus on this mental achievement to help through this section. By reaching the 14 km mark, you're two-thirds done. If you're holding back, allow yourself to speed up by 5 seconds per km. By this point, you'll likely be feeling fatigue in your legs but it's still important to aim to maintain your pace. It's important not to get ahead of yourself and start running too fast, as this can lead to regret later in the race. At this point, you're fresh and it should be relatively easy to hold your target pace. The first 7 km is the 'easy' or 'free' section. Head Coach Ben breaks down his approach to pacing a half marathon into three chunks of 7km: I would then break down your half marathon into three sections. For the 1hour 40mins runner, this would be a pace range of 4:41-4:47min per km. Sticking to an exact pace to the second is a tough job, so I would recommend targeting a pace range of 3-4s either side of your target pace. For example, if you are aiming for 1 hour 40mins, then this is an average pace of 4:44mins per km. Start by working out what time you are aiming to finish in. Ensure you think about your pacing prior to your half marathon. Nailing your pacing can make all the difference between a strong finish and a painful last few miles. One important aspect of this preparation is pacing. A half marathon is a challenging race that requires both physical and mental preparation.
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