When I tackle a training plan for a race I usually find that I can’t attack 100% of the plan details. For instance, when I did the FIRST plan the first time (no pun intended) I really only watched my pace on the long runs. I found the paces for the other shorter distances just too hard. I guess that is why I do better at longer races versus shorter races. Now that this is the second or third time (I am losing count) that I will be using this plan, I am really going to make an effort to hit all the paces in all three workouts. I am basing my paces off a 24:00 5K (which I sort of ran back in October). Here is what I should be running…
400M – 1:46
600M – 2:42
800M – 3:36
1000M – 4:32
1200M – 5:30
1600M – 7:27
Short Tempo – 8:00
Mid Tempo – 8:15
Long Tempo – 8:30
Easy – 9:35
Half Marathon Pace – 8:33
Marathon Pace – 8:53 (I want a sub 4 hour marathon time)
I truly believe that I can train at these paces for all the interval and tempo runs. I am a little less confident for the long runs. It has been a really long time since I have run more than 12 miles so the first four weeks of the plan will be very telling. The weekly long runs start like this: 13, 15, 17, then 20. You end up doing five 20 mile runs over the course of the plan. You get right to it!
It seems daunting, but I know you can do this.
I “know” I can do it…Just a little worried I won’t.
Keep practicing, it’s definitely a skill. Before long you’ll see, you’ll be able to lock into a pace.
Maybe once every two weeks just trying running naked or with just a stop watch and see how your body feels when it runs. I did this and it really helped my pacing
I have found using my watch to see what my pace is compared to my perceived exertion works best for me. Using my watch helped me get into Boston. I would never run without it. I may not look at it constantly while running but I find the information I get out of it after a run so helpful as well.
You got this and you know I will be there every step to make sure you do…now go and charge that fancy watch of yours!
Watch is charged and thanks!!!
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