1/2 Marathon Pace

This topic has 21 replies, 3 voices, and was last updated 2 years, 1 month ago by Matt Fitzgerald.

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February 16, 2021 at 12:45 pm #10481

Bstarr
Participant

Currently proceeding down the HM Level 0 plan. My last FTP run came in at 7:58. In looking at my future plan, I noticed the RHM1 coming up in a few weeks.

Having never run just an HM before, I have no idea what my HM pace will or reasonably should be. Is there a way to target an HM pace based off my current FTP?

February 16, 2021 at 3:46 pm #10485

Matt Fitzgerald
Keymaster

Which method did you use to calculate your LTP? Provisionally, I’m going to go with 8:15/mile for HMP.

February 17, 2021 at 1:25 pm #10500

Bstarr
Participant

Matt,

The three threshold pace runs I’ve done have all been 30 minute tests. Performed the first in Nov. when I finally got a little more serious, then one Jan. 9 when I began the Level 0 plan (started at week 3 of the plan) with the last one a couple weeks ago. 30 second improvement since Nov., 15 seconds after 4 weeks of following the plan.

Not saying you’re wrong, but doing an HM at 8:15 wasn’t something I ever considered being close to achievable at this point. Might have to readjust my goals.

February 17, 2021 at 1:28 pm #10501

Matt Fitzgerald
Keymaster

Thanks for the additional information. I said “provisional” for a reason! I still don’t have enough information to pin you down to that number. Can you give me the exact time you ran in the most recent test?

February 18, 2021 at 8:23 am #10512

Bstarr
Participant

Matt,

Nov. 14, 8:28/mile

Jan. 9. 8:14/mile

Feb. 8 @ 3:49 PM 7:58/mile

Mile 1: 8:00/mile
Mile 2: 7:57/mile
Mile 3: 7:55/mile
Mile 3.8 8:00/mile

February 18, 2021 at 8:32 am #10513

Matt Fitzgerald
Keymaster

Thanks again. So, based on this information, your true LT pace is 8:18 per mile. (We’ve adjusted our run pace calculator recently to improve its accuracy.) Half-marathon pace, then, will be closer to 8:40/mile.

February 18, 2021 at 9:52 am #10517

winoria
Moderator

Matt, can you explain that a bit more in detail? Why is the true LT different?

February 18, 2021 at 10:52 am #10518

Matt Fitzgerald
Keymaster

Sure. So, functional threshold pace is and has always been the fastest pace a runner can sustain for 60 minutes. In its previous iteration, our run pace calculator predicted LT paces from inputs that were slightly too aggressive.

February 18, 2021 at 11:40 am #10520

winoria
Moderator

So you are saying that the average pace in a 30min test is not the actual threshold pace? But maybe only 95% of that?

February 18, 2021 at 11:47 am #10521

Bstarr
Participant

Okay, so now I’m a little confused.

I’m not sure where this run pace calculator is unless it’s part of the zone calculator page. When I use the zone calculator I’m assuming I need to select Threshold Pace in order to use my 30 minute test number as 30 minute test is not an option. Is this correct?

When I do, it doesn’t adjust my 7:58 number and turn my threshold pace to 8:18. Should my zones be based on 8:18? If so, I’m training too fast as my zones are based off TP of 7::58.

February 18, 2021 at 11:48 am #10522

Matt Fitzgerald
Keymaster

Pretty much, though we now recommend a 20-minute time trial. Check out our updated intensity guidelines for runners:

Intensity Guidelines for 80/20 Running

February 18, 2021 at 11:51 am #10523

Matt Fitzgerald
Keymaster

The 30-minute time trial is now obsolete. The error we corrected was precisely that average pace in a 30-minute time trial does NOT represent a runner’s true threshold pace. Check out our updated intensity guidelines for runners:

Intensity Guidelines for 80/20 Running

February 18, 2021 at 12:04 pm #10525

Bstarr
Participant

Thanks for the clarification Matt. I’ll adjust my zones as needed.

Here in a couple weeks I’ll throw in a 20 minute test and see how things shake out.

Coincidentally, 8:40 was in line with what my thoughts were on my HM pace.

February 18, 2021 at 12:21 pm #10526

Matt Fitzgerald
Keymaster

Let me know how it goes!

February 19, 2021 at 12:29 pm #10554

winoria
Moderator

I had a RT19 scheduled for today and wanted to see how the 20min TT compares to the 30min I did in the past.
My last 30min test was about 3 weeks ago so I assume it can still be used to compare the 20min test against?
I ran the very same route, everything was pretty much the same as 3 weeks ago, even the cold (about 15F or so). One difference were my shoes. I had to retire the pair I ran my last TT with but I don’t think this should make a big difference (Nike Turbo 2 vs. Saucony Kinvara 11).

Here the numbers:
30min average pace from 3 weeks ago: 6:59min/mile or 4:20min/km (which is also the Threshold Pace)
20min average pace today: 6:38min/mile or 4:07min/km which equals a Threshold pace of 6:59min/mile

Now, I either didn’t improve in the last 3 weeks or the 20min test is slightly harder or the 30min more aggressive. How should I understand the results?

winoria
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