Mastering Marathon Pace: The Ultimate Guide to Optimize Your Workouts

[@FordyRuns]

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[@timtrenholm3698]

I've always used the 15sec rule. If your 5km pace is 4:30 per KM, 10k pace is 4:45, Half is 5:00 and Marathon is 5:15. Although I usually pad the marathon pace to 20-25secs, since going out too fast on the marathon is never a good idea. My current target pace for my May 8th marathon is 5:21 per km, run that pace to 32km, and then ramp up the last 10km....if I can. LR's I include a significant chunk at the end at greater than goal pace. Ex: 2:30hr LR would end with 25-30mins somewhere in the 5:05-5:15 pace. You do this enough and you'll find you'll be able to hold that slightly slower target marathon pace without the heart rate getting too high and you end up on what I call "the clock", where you only have about an hour to 90mins before you have no choice but to slow down.

[@FordyRuns]

Thanks for the feedback

[@thejeffinvade]

I wanna ask you about marathon pace. I run a 5K TT by myself last month in the middle of the week without tapering for 20:04. Last summer I run a 10K TT for 42:05, similar fitness to now. I run a half marathon in May with a slight fever for 1:34:17. I am running my first marathon in October. All the calculators says I should aim for 3:13-3:15. I would aim for 3:20, maybe even follow the 3:25 pacer for the first 10K. Is that too conservative in your opinion? Some background, 37 male, I run 70km per week, long run at 29k for the last two weeks, with speedy second half (last 10k at 4:31perK last week and progressive 2nd half this week) and I also bike/swim/play basketball on a weekly basis.

[@timtrenholm3698]

@@thejeffinvade I ended up running 3:30 this past May. And Ran a 44:30 10KM in June. I'm planning to run 3:20 this October. Given your 5k, 10k, Half and training runs, you appear to be on track for 3:20, and potentially more. Just depends how well you do at the Marathon, I do better the longer the distance. Just don't have the top end speed anymore. Going with the 3:25 pacer isn't a bad idea to start with, keep the HR in check and let the body slowly get into what you know your target pace is. I'd strongly recommend increasing the volume if you can. Going from 70km average to 100km weekly average has been massive for me, as 50yr old. Good-luck!

[@thejeffinvade]

@@timtrenholm3698 I tried 100Km last summer, got injured. Even my current volume give me injuries, such as the hip pain that I am trying to manage. Hence the cross training. I use rest day to cycle or swim. I cycle 30km and swim 2-3km per week, as well as play basketball once per week, 2-3hours, which I have been playing since middle school. If I convert those hours/calories into running, that’s roughly 100km per week, maybe more. But my body can’t deal with 100km running and I don’t wanna to be so monotonous either.

[@timtrenholm3698]

@@thejeffinvade Ya, I get that. I used to get injured at 50-70km a week due to too much intensity. Now I run 100km a week, 7 days a week but 70-90% low zone 2. I stretch my hips alot, as I had previously suffered from IT band issues. I also transitioned to a standing desk for work. Which also helped open the hips and strengthen the legs "for free". If your cross training is working, and you have those times to benchmark the fitness, stick with it, and nail those long runs.

[@pennyrusbridge5725]

Awesome video Fordy. Really useful to work out goal pace. Currently training for Manchester, Stratford and Edinburgh marathons

[@FordyRuns]

Thanks mate good luck!

[@pennyrusbridge5725]

@@FordyRuns enjoy the rest of your training

[@gerilazell-yy7tc]

Hi only just started to watch your channel love it. I have got the London Marathon after 9 times entering lucky number 10 K do t have a track to see my fast pace and where I live my routes have lots of inclines how do I find my race pace

[@FordyRuns]

Thanks for joining the team!

[@WhatMatterstoMatt]

Love this. I am running my first marathon in May. I did a video on trying to figure out what my goal pace should be. It’s a little daunting to best figure out what I can maintain during a race having never run one before

[@FordyRuns]

Good luck!

[@fatrunner]

Great video. Got my second marathon in October so I might try this before I start the plan. Was going to base it on my recent HM PB otherwise but that may be a little conservative.

[@FordyRuns]

Thanks mate let me know how you get on

[@James-Henderson]

I am hoping for a sub 4 marathon at Milton Keynes in May. My 1/2 PB is just under 1hr45 which was a few weeks back. My 5KPB is just under 23 minutes. That calculator seems to support me going under 4. I did London last year in around 4hrs17 but wasn't going for a time and I finished strong.

[@lorrainecowan7288]

Hi forty I not run this week hurt my leg and ankle going to runi when it's better because, got 10 k race eastersunday

[@oscarmartinez2538]

Excellent and informative video.

[@FordyRuns]

Glad it was helpful!

[@magoniaciv3308]

Love the subtitles: "This morning cyanide are doing our 60 miles" lol

[@FordyRuns]

amazing

[@anthonygilbert8042]

Did you say you are running Endinburgh 29 May? Maybe I shall see you there. I am looking for 3:30 to 3:45, but always struggle massively beyond 20 miles, no matter what pace I set off, so you will probably catch me by the finish.

[@bh4560]

Very similar pace to mine that. Im 5.25 per km. Before sciatica struck 3 weeks ago. I cant run 2km now. 😢😥

[@pauls.2679]

can really tell that you lost some weight. looking great. good job. keep it up

[@FordyRuns]

Thank you really appreciate that