Sub 5 hours

Slow, steady but determined.

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05/11/2004 at 20:46
Thanks Imelda, may have a look at them when I go into town.

M...eldy    pirate
06/11/2004 at 08:00
Just having a look at the pace calculator and thought I would work back from a predicted time (hopefully) for a marathon ....
for 4.45 marathon .... (15 mins leeway)

easy training pace 12.04
tempo run 10.08
VO2 max 9.10
speed form 8.29
long run 12.04

would this work backwards if training was aimed at these paces??
M...eldy    pirate
06/11/2004 at 08:07
06/11/2004 at 08:18
till Xmas?
M...eldy    pirate
06/11/2004 at 08:19
Morning Hipps

Even less til xmas!!
06/11/2004 at 08:21
dont sya that

Ive done NOWT
06/11/2004 at 08:21
Morning all,

Am going to quietly join this group on a Saturday morning. Having done one marathon at 5:36 my aim is to run London in sub-5.

Started training last week with three not-to-painful runs of 2, 4, 3 miles as a gentle warm up. Don't care about pace at the moment as it will take me a month to really get into the running groove again, but this morning I'm setting myself the task of developing a running schedule as well as trying to sell a story to the Monday papers!
06/11/2004 at 08:25
oh... and btw the story i have been working on is that the brits are obsessed about many things...
M...eldy    pirate
06/11/2004 at 08:26
welcome 3TL

oooh errr missus sounds interesting!

Hipss - I havnt done anything either :-)
06/11/2004 at 08:26
hi 3tl
06/11/2004 at 08:37
Hi imelda, hi hippo.

I've had a break since coming down with a massive virus a month before Paris marathon this year. It's been really difficult to run since then as I've both got married and launched a new company!

as to obsessions... the company i started gets masses of questions on ticklish celebrities, how to chat up women in the office, and jeff brazier (?) for some strange reason. Have a look here if you're interested!
06/11/2004 at 08:38
was gona ask if youd had the weddin
06/11/2004 at 08:38
debbo    pirate
06/11/2004 at 08:48
Phew, making presents - I'm impressed. I didn't ever get into that with my 2 - must be a bad mother!

I have done some christmas shopping though and even done some cards (only because my parents were here from canada for a visit and it saved me the overseas postage)

Hippo - good luck for Stevenage!
06/11/2004 at 08:50
Imelda & Pix - No, they are the wrong training paces for you.
If you use McMillan's calulator your must put in your best recent race result and from that use the training paces given. When/if you then do a faster race time put that in and use the new training paces.

If you use paces that are aimed at a faster runner you will be doing your key sessions (ie long runs) at too fast a pace. This will not build your base aerobic pace but it will make you very tired and possibly injured.

Start with the correct training paces, do a few key races during training, maybe a 10 miler, a half marathon and a 20 miler, then you can guage your progress and amend training paces accordingly.

I used the paces on McMillan faithfully for a period in 2003, after a month I ran my 3rd fastest marathon ever (out of 100)and I actually took it easy on the way round, it felt so comfortable.
06/11/2004 at 08:52
ok, will look for myself now
06/11/2004 at 08:56
someone post a link

its irrelevant for me really, (base thingie)
M...eldy    pirate
06/11/2004 at 09:00
Thanks Shades was just looking backwards from a preferred finish time to see if it would work? Have looked at Macmillan before and will use it when I am back up to fitness again!
06/11/2004 at 09:06
thats between 10.5 at worst, and 14 min miles

I cant atually run 14mm, im walking then
steady run is 11.5

thats about right for me
06/11/2004 at 09:10
Hippo - I'm going to use a combination of BT and McMillan's paces for my winter training.

I'm going to do a Hadd test and then set those HR's to the various paces on McMillan. won't be doing any fast sessions for a while though, but it will give me some variety and measure of progress whilst building up the miles(hopefully).
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