We asked Jack why he doesn’t include half marathon pace in his training pace options.
Dr. Daniels: I added training at Marathon Pace as an option because M-pace is slower than any of the training paces used for improving a physiological function, except Long Easy runs, which produces the same physiological benefits as M-pace. Also, running at M-pace can provide psychological benefit for people who will be running a marathon for the first time.
Some runners also like to train at their 5k or 10k race pace, and I am sure others can justify training at 10-mile or 15k race pace or any other race pace that may lie ahead. Basically, I like to feel that every training session is benefiting some physiological system, and that M-pace can be beneficial for beginners since they will not be racing a marathon in preparation for another coming marathon. I am not against a runner spending some time at the pace of a coming race, but shorter-than-marathon race distances are also at paces that some type of training can accomplish.
If someone wants to spend a couple workouts practicing half-marathon pace, I see no problem in that, especially if there is a lot of time prior to the half-marathon race. Primarily, a runner can just assume half-marathon pace is a little slower than Threshold pace, and it’s better not try to race a half at T-pace.
I usually suggest that it is better to go a little slower than your VDOT equivalent for the first half of a half marathon. Try to negative-split the race. If you can negative split a half (or a full marathon for that matter) then you know what you can try doing in your next attempt over that distance. I hope this is helpful.
Do you like to incorporate half marathon pace in your training? Let us know in the comments.
I have experimented with my athletes and find that in the final few weeks, I do like to switch from a pure Threshold pace to a race pace for Tempo style workouts. Mostly this is to get them to feel race pace, thus more psychological than physiological. I like them to feel the cadence and get ready for things like the first half of the race (not over running it). Also My athletes are all older adults without a huge base of knowledge for running, and having some race pace efforts gives them a level of confidence that they can actually run as fast as the numbers say.
Sounds good. Thanks for the feedback.
I often cannot hit target tempo paces when my training load is high. Never hurt my race day result. In fact, I get worried when I CAN hit those paces easily during a marathon build.
Likewise beware of athletes posting great workouts in the weeks prior to their big race. More often than not, they come up short when it matters most.
Great points. Many athletes leave their race in training. What are some of the “tempo” workouts you’re doing where you struggle to hit pace? How long are you running continuously at T-pace and how much in one workout? We generally like to keep that work to 2-3 miles at a time with 2-3 minutes rest after or between. And a T-pace workout should only represent 10% of your weekly mileage. How many miles per week do you average? Also, are you doing it in high temps or on challenging terrain?
I have the same. Especially in phase 4 with the long workouts with E-run and T-run i often cannot hit the treshold paces. However it never stopped me from running the targeted pace in a race. This time my target T-pace is faster than in previous preparations for a hm-race. Therefore i feel i on my way to finally hit 1:29 on HM. But as always weather is a game changer, especially since i live near the north sea and the race is also along the coast of the north sea