sub3marathoner - Marathon Times & Pace Chart

Marathon Training & Racing from
Joe Bowman
All 50 States & DC under 3:00

A successful marathon race is all about proper pace and preparation, so it only makes sense that you combine the
two in your daily training regiment. Preparation takes many forms but pace is just a simple number...so pace
should be easy, right? It can be, but you better do the preparation...startin' to feel the relationship? Check out the
Training Topics and Racing Topics for general preparation stuff and go to Cool Running's Pace Calculator for per
mile pacing information (or check out the chart below). Below the chart you'll see base building logic and on the
side bar you'll see three relationship comparisons that should help you dial in the proper pace. --->

Race                                Race                                  Race
Time          Pace               Time           Pace               Time          Pace

2:45           6:17
2:50           6:29
2:55           6:40
3:00           6:52                 4:00            9:09                5:00          11:27
3:05           7:03                 4:05            9:21                5:05          11:38
3:10           7:15                 4:10            9:32                5:10          11:49
3:15           7:26                 4:15            9:44                5:15          12:01
3:20           7:38                 4:20            9:55                5:20          12:12
3:25           7:49                 4:25          10:06                5:25          12:23
3:30           8:01                 4:30          10:18                5:30          12:35
3:35           8:12                 4:35          10:29                5:35          12:46
3:40           8:23                 4:40          10:40                5:40          12:58
3:45           8:35                 4:45          10:52                5:45          13:09
3:50           8:46                 4:50          11:03                5:50          13:21
3:55           8:57                 4:55          11:15                5:55          13:32

How did you pick your
pace? It's was a nice round
number; it's a pace you're
familiar with; it just looked
doable? Who cares
really...but now we need to
see if you've chosen wisely.

Relationship
Comparisons

#1 - Have you done any races
recently? Input that time into
Runner's World's finish time
calculator and receive estimated
finishing times for 10 other
distance. Because it gives you
10 other times, you may see
some times in other distances
that seem 'in line.' Unfortunately
using a short-distance time to
gauge your marathon time often
gives false hope. You may be
able to run a 17:30 5K on very
little mileage, but you'll never
survive a 2:48 marathon on that
same training.

#2 - If you went out on a normal
run for an hour, how far would
you make it? This is not one of
those all out tests; you shouldn't
be exhausted at the end. If you
are, we may have bigger
problems. It's fair to say that if
you've done your training
mileage, you should be able to
run a bit faster pace on race day
than your normal 1 hour training
run pace.

And one more...though a
bit wordy...sorry

#3 -What's your mile speed?
Again, not an all out effort...since
you need to do 3, 1 mile repeats
on this one, each with a rest
period no more than 1/3rd the
time of the repeat. If you can do
all three, giving a very hard effort,
and you don't fall apart on the
third one (all three should
basically be the same), you
should then be able to add 10
seconds per minute run to your
mile time and you'll come close
to your marathon pace...5:00 =
5:50; 6:00 = 7:00; 7:00 = 8:10;
8:00 = 9:20; 9:00 = 10:30; 10:00 =
11:40; 11:00 = 12:50; 12:00 =
14:00. But my mile time isn't a
round number Joe. If your mile
time falls between 6:00 and
11:59, add 1 to the minute hand
to get your pace minute number
and divide your seconds into 60
then multiply that by 70 for your
pace seconds number...i.e. a
7:30 = 8:35. If your mile time is
under 6:00, add nothing to the
minute hand (and I'll see you in
sub3 land) and if it's 12:00 or
more, simply add two minutes to
the minute hand.

Recognize that pace is a moving target up until about a month out from the race. If your training is going well, you
should be getting faster so plan to re-evaluate your pace from time to time. To help you improve your pace, you first
have to build your stamina and that means longer and longer individual runs. Think about these things as you build
your base:

The Long Run - Regardless of your expected marathon time, I
just don't see doing a run longer than three hours. I'm not
gonna stop you from a longer run, but I feel like being on your
feet much longer than 3 hours at one time will zap your legs in
the coming days, and that's no good. You've got a mileage
base to build for goodness sakes. Same applies for building
up to your three hour run. You can't expect to run for an hour
the first week and then do two hours the next week...
endurance takes time. Adding too many miles too quickly is a
recipe for injury. The 10% rule (no more than a 10% increase
from long run to long run...and mileage week to mileage
week) has always been a good measure. I'd also tell you to
be aware of how you feel around 2 o'clock the day after your
long run. If you're not a bit tired and sore, you have more to
give in either speed or distance the next week. A little fatigue
is expected, but allot (i.e. your legs aren't going to cooperate
on a run today) means you shouldn't increase anything yet.

The Medium Long Run - If your long run is
three hours, then your medium long run
should be 1/2 to 2/3s the length of your long
run, so 1:30 to 2:00. Can you make time for
a two hour run in the middle of the week?
Really try to do it at least a few times during
your training program.

All Other - If you only do two runs during a
week, do the long and the medium long...
that's five hours at it's peak and there's
nothing wrong with that. BUT if you only do
these two runs, you can't really improve. It's
all about conditioning and conditioning is all
about consistency. Beside, if you only try to
do these two long runs a week, these runs
will eventually get slower and slower.

If you haven't seen the core workouts for a sub three marathon effort, go check 'em out. You'll see some general
similarities and you'll see some added speed work. If you think you're getting closer and closer to a Boston Marathon
Qualifying Time, go look at that page as well and see if it helps you dial things in a bit more. And what about a training
chart? Hats off to Hal Higdon and his Training Schedules .

Joe

J oe Now

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