![]() ![]() Easy/long pace should make up 80% – 90% of your weekly training duration. If you believe you will finish the Half Marathon in over 2 hours 15 minutes, or the Marathon in over 4 hours and 30 minutes, proof of time is not required. Training Pace for workouts – see guidelines above for maxium durations at each pace. Why should you use the running pace chart It is important to use the running pace chart so that you can determine your running pace and calculate your split times for the race. R ace Finish Times – Use Recent Race Results then use the columns on the right to determine training paces. To download a free PDF running pace chart in kilometers, click here. Easy/long pace should make up 70% – 90% of your weekly training duration. ![]() Race Finish Times – Use Recent Race Results then use the columns on the right to determine training paces. The same principle applies to interval workouts - slow down, but keep the effort level the same. ![]() Your body doesn’t know the difference between a 10:00 mile and a 11:30 mile if your HR is the same, so physiologically, you’re still getting the same benefit. The pace times for the Dietz & Watson Philadelphia Half Marathon are: 1:30, 1:45, 2:00, 2:15 and 2:30. PACE CHARTS ARE BUILT FOR IDEAL CONDITIONS – so to run in Florida, you may need to adjust your pacing strategy to prevent heat illness. Philadelphia Runner will provide a pace team for 2023. The double whammy effect of temperature & humidity may mean that your heart rate is 20 bpm higher than it would be at 55° F and low humidity. The cut off time in the 5K is 1 hour 30 minutes. In central Florida, there aren’t many 55☏ days so it’s hard to learn what proper easy, tempo, and interval paces should feel like. It includes the following events: Mountains to Main Street Half Marathon and. For temperatures above 55☏, your body temperature increases, your oxygen uptake increases, your glycogen depletion is hastened and your lactate levels increase. This self-motivated runner needs to take her training to a higher level as she chases a 1:30 in the half-marathon. Anything cooler or warmer than 55° F and your performance is impacted. Each runner is unique, but based on research the optimum running temperature is 55° F. ![]()
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