Am running my first marathon (london) in April and am after a bit of advice please. According to several different calculators they are giving me a finishing time of around 3:15, I think this is unrealistic so am basing all my training paces (am using the Mcmillan running website) on a finishing time of 3:30. Has anyone else found these pace calcultors to be accurate for a marathon? Obvioulsy this is my first and being London I don't know how congested it is?
My pb's in the last 6 months are:- 5K :-20:25, 10K:- 42 Mins, Half:-1:33.
Thanks for any advice I just dont want to get myself injured thinking I can acheive an impossible time!
The McMillan pace calculators are optimistic. There was a great thread on here that collated people's half vs full mara times, and the female average came out as 2.25x the half - so 93mins for a half puts you at 3:29.
Another rule of thumb is 5x your 10k - and that's 3:30.
Good luck, get plenty of slow miles in, and remember that any time will be a PB
3.15 off 1.33 would be a relatively good conversion and would mean really putting the endurance work in; I'm not sure I'd be as conservative as 3.30, but 3.20-3.25 might be more realistic than 3.15 (I think I converted 1.33 or 1.34 to 3.19). I would train to effort rather than pace at this stage and take a final decision about target time 4 weeks out. If you are doing a half marathon as part of your build up that should give you a good idea about how much you've improved from the training.
Hi Katy i ran my 1st marathon in 3.29.33 that was with pbs at the time of 5k 20.20 10k 42 mins and half of 1.38
like a previous post said lots of longer stuff at a slower pace ,i did loads of 10-14 mile runs ,my longer runs were 2x18 and 2x20 run at about 9 min mile pace ,
as for race day in london the pace for the 1st 3 miles was 8min miles anyway and after that i just stayed at 7.55 - 8min mile all the way ,if i was you i would think about running at about 7.45 pace ,in my opinion it should feel really easy for the first 8 miles or so whatever pace you choose
I ran 3:16 at Manchester last year off recent 1:35 HM and 42:10 10K PBs but I did do a lot of miles in training.
Katy - With the extra miles you are going to put in the PB's for the shorter distances should drop. Which plan are you following? Best to air on the side of caution for your first one but agree with others that 3:30 maybe a bit soft.
Thanks for all your replies. I really cant remember what time I put down when I entered knowing me I always go cautious and probably put down 4 hours. I always do this for any race I enter then get really frustrated by the congestion and people running a lot slower than myself - so could this be a problem at London? Am running a half in March so that is a good idea about seeing my time then to see if i've improved.
GazOC:- What mileage did you do in your Marathon training, as our times are really simular.
BarryB:- Am following the advanced training plan that came with the london Marathon Magazine, it involves running 5 times a week, building up the long run by 15 mins each week and the longest run you do is 22 miles that is in week 13.
Am confused if this is the right plan for me as looking at it I am already running at the standard of week 5, have started at week 1 as just dont want to get injured - anyone recommend plans that they are following/followed?
Thanks for the help - feel a bit out of my depth and quite daunted by the 26 miles, really want to prepare and train properly and to the best of my ability!
I averaged around 300 miles a month from the start of January until the end of March. Not much speedwork or intervals, just lots of long, slow running.
I've found Mcmillans predictions to be pretty much spot on. Though I tend to run the longer races faster than they predict from the short races - no speed!
I'd forget about what time you hope to finish in for now, it doesn't matter. The mcmillan calculator is meant for giving you training paces based on your current pb's, not an aspired to one. It's for optimum training now. You can run a short race closer to the VLM and find your race pace from that, it's ages away and you'll improve imensely in that time.
i would definately definately join the 3.30 pen at the start of the marathon ,the last thing you want is to run 9 min miles for the first 3 and put pressure on yourself ,
Hi Gaz, that is seriously high mileage, I'm averaging 145 miles a month - obviously thats going to change in the next few months!
Thanks Lardarse that makes sense!
Daniel - Can I just join the 3:30 pen even if I put down 4 hours or are they really strict with where you stand? Did you find it really congested?
unfortunately if you didn't put 3;15 OR 3;30 on your form you will not be able to change pens...........it uis a nightmare around the sub 4 pens..........really congested for a number of miles.......especially as a lot of people put sub 4 for their first even though they had never run a step before applying as sub 4 sounds a good number
Katy - The most important thing is that you have a plan and stick to it. The plan looks OK, I see a lot of it is based on time rather than mileage. 22miles is plenty long enough for your first plan, but a lot of runners would recomend at least 5x20 milers in the build up. You need to get your body used to running for a long time, it's your first one and while it's good to have a target time the main target is to complete it. I'm following the RW plan and mileage peaks at 55 to 60 miles a week. There are a lot of marathon forums to lurk on/take part in which are a valuable source of info. Have a look at this one, plenty of runners aiming for or completed 3:30.
Seren nos:- manged to speak to the lovely people at VLM and I put a finishing time of 3:40 on my ballot, so I guess I will just have to go with the flow, and get to the front of the pen, I'll get my sharp elbows ready!
Barry - Thanks for the info will have a look at that forum. Will look at the RW plan just to compare. You are completely right I just want to complete the marathon, I just didnt want to push myself and get my pacing wrong for my training using the the wrong time on the pace calculator. Have got a long 15 weeks to go and train!
Katy1 wrote (see)
Seren nos:- manged to speak to the lovely people at VLM and I put a finishing time of 3:40 on my ballot, so I guess I will just have to go with the flow, and get to the front of the pen, I'll get my sharp elbows ready! Barry - Thanks for the info will have a look at that forum. Will look at the RW plan just to compare. You are completely right I just want to complete the marathon, I just didnt want to push myself and get my pacing wrong for my training using the the wrong time on the pace calculator. Have got a long 15 weeks to go and train! Cheers all
Katy, What number did you use to contact VLM and did they ask you for any info when you called? I've no idea what my estimate was either.
Ziggy I rang this number:-020790202003, which is on the website under contact us. She just asked for my postcode and name and then told me my time.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |