11/17/2023 0 Comments Download half marathon pace![]() ![]() Your 10K pace should feel hard but sustainable – if you know your 5K race pace, 10K race pace is approximately 15 seconds per mile slower than 5K pace. ![]() Half marathon pace should feel comfortably hard, about 15-20 seconds per mile slower than your 10K race pace. Marathon pace should feel only slightly harder than your easy running pace and is approximately 20-30 seconds per mile slower than half marathon pace. You can use your most recent half marathon or 10K race time to estimate your training paces for this run. If you are worried about starting out too fast in your upcoming 10K or half marathon, this run will help teach you to start at a restrained effort and finish fast. This workout requires focus and will improve your sense of pacing, as you get faster and faster as the run progresses. It will help increase your endurance and prepare you to push hard at the end of the race. This week’s running workout is a multi-paced variation on the tempo run. By slightly changing the paces of your tempo run to run a bit slower at the start and faster at the end, you maintain the purpose of the workout while challenging your body in a new way. Adding variety to your training will not only beat boredom, but a different stimulus will help you break out of a training plateau and run a new PR come race day. However, the basic 3-mile tempo run can be a bit boring if you have done the workout several times before. Tempo runs help train you to hold a faster pace for longer, just like you will in a 10K or half marathon race. A tempo run is done at approximately the pace you would run an hour-long race, which for most runners falls somewhere between 10K and half marathon pace. ![]()
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