Generally speaking, the most accurate way to figure out a realistic pace for an upcoming race is to base it off of your most recent race time. If you've done a 5k and are getting ready for a 10k, work off the 5k time. If you're running a marathon, using your most recent 1/2 marathon time will be your best baseline for determining a realistic time. If you have a big gap in between an upcoming race and the last time you raced--six months or a year or so, for instance--then doing a time trial of two to three miles on a local track is going to be your better gauge.
Once you have a time to work from, there are a few different calculators you can plug the data into and come up with a number in the right ballpark. A few to try:
- Cool Running
- Runner's World
- McMillan Running (you can also get good training pace advice here)
Now go get that goal time!
I am on the hunt for a sub 2 hours half! thanks!
ReplyDeleteThanks for this information, very helpful since I'm always at war with my pace it seems.
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