As for the weekend runs the next few weeks I am just going to run them on a treadmill. I can handle running 6 miles on a treadmill but that is it. Week 1 of the marathon training schedule is when I will start choosing outside running routes. I am hoping to get a lot of participants to help support and motivate everyone.
Running a marathon takes some serious dedication. BUT it is well worth it in the end. You have such great feeling of accomplishment knowing you set a goal and reached it.
This is a pace chart. My goal is to finish the marathon in 4 hrs or under. So my pace is going to be a 9 minute mile. This time around I am going to do some sprinting on cross-training days to work on my speed.
| Pace per Mile | ||||||||
|---|---|---|---|---|---|---|---|---|
| Miles | 8:50 | 9:00 | 9:10 | 9:20 | 9:30 | 9:40 | 9:50 | |
| 1 | 8:50 | 9:00 | 9:10 | 9:20 | 9:30 | 9:40 | 9:50 | |
| 2 | 17:40 | 18:00 | 18:20 | 18:40 | 19:00 | 19:20 | 19:40 | |
| 3 | 26:30 | 27:00 | 27:30 | 28:00 | 28:30 | 29:00 | 29:30 | |
| 4 | 35:20 | 36:00 | 36:40 | 37:20 | 38:00 | 38:40 | 39:20 | |
| 5 | 44:10 | 45:00 | 45:50 | 46:40 | 47:30 | 48:20 | 49:10 | |
| 6 | 53:00 | 54:00 | 55:00 | 56:00 | 57:00 | 58:00 | 59:00 | |
| 7 | 1:01:50 | 1:03:00 | 1:04:10 | 1:05:20 | 1:06:30 | 1:07:40 | 1:08:50 | |
| 8 | 1:10:40 | 1:12:00 | 1:13:20 | 1:14:40 | 1:16:00 | 1:17:20 | 1:18:40 | |
| 9 | 1:19:30 | 1:21:00 | 1:22:30 | 1:24:00 | 1:25:30 | 1:27:00 | 1:28:30 | |
| 10 | 1:28:20 | 1:30:00 | 1:31:40 | 1:33:20 | 1:35:00 | 1:36:40 | 1:38:20 | |
| 11 | 1:37:10 | 1:39:00 | 1:40:50 | 1:42:40 | 1:44:30 | 1:46:20 | 1:48:10 | |
| 12 | 1:46:00 | 1:48:00 | 1:50:00 | 1:52:00 | 1:54:00 | 1:56:00 | 1:58:00 | |
| 13 | 1:54:50 | 1:57:00 | 1:59:10 | 2:01:20 | 2:03:30 | 2:05:40 | 2:07:50 | |
| 14 | 2:03:40 | 2:06:00 | 2:08:20 | 2:10:40 | 2:13:00 | 2:15:20 | 2:17:40 | |
| 15 | 2:12:30 | 2:15:00 | 2:17:30 | 2:20:00 | 2:22:30 | 2:25:00 | 2:27:30 | |
| 16 | 2:21:20 | 2:24:00 | 2:26:40 | 2:29:20 | 2:32:00 | 2:34:40 | 2:37:20 | |
| 17 | 2:30:10 | 2:33:00 | 2:35:50 | 2:38:40 | 2:41:30 | 2:44:20 | 2:47:10 | |
| 18 | 2:39:00 | 2:42:00 | 2:45:00 | 2:48:00 | 2:51:00 | 2:54:00 | 2:57:00 | |
| 19 | 2:47:50 | 2:51:00 | 2:54:10 | 2:57:20 | 3:00:30 | 3:03:40 | 3:06:50 | |
| 20 | 2:56:40 | 3:00:00 | 3:03:20 | 3:06:40 | 3:10:00 | 3:13:20 | 3:16:40 | |
| 21 | 3:05:30 | 3:09:00 | 3:12:30 | 3:16:00 | 3:19:30 | 3:23:00 | 3:26:30 | |
| 22 | 3:14:20 | 3:18:00 | 3:21:40 | 3:25:20 | 3:29:00 | 3:32:40 | 3:36:20 | |
| 23 | 3:23:10 | 3:27:00 | 3:30:50 | 3:34:40 | 3:38:30 | 3:42:20 | 3:46:10 | |
| 24 | 3:32:00 | 3:36:00 | 3:40:00 | 3:44:00 | 3:48:00 | 3:52:00 | 3:56:00 | |
| 25 | 3:40:50 | 3:45:00 | 3:49:10 | 3:53:20 | 3:57:30 | 4:01:40 | 4:05:50 | |
| 26 | 3:49:40 | 3:54:00 | 3:58:20 | 4:02:40 | 4:07:00 | 4:11:20 | 4:15:40 | |
| 26.22 | 3:51:36 | 3:55:58 | 4:00:21 | 4:04:43 | 4:09:05 | 4:13:27 | 4:17:49 | |
Saweeet!!! Just registered, and blog posted. Lookin forward to my first run tomorrow :)
ReplyDeleteI'll go ahead and add that stretching is a HUGE contributor to a strong core and a comfortable run... hopefully I can take my own advice on that one :)
Thanks Ash!
ok.. so I'm new to all this.. but I have signed up for the half marathon..
ReplyDeletePlease explain the pace chart for me.
Thanks!
Okay at the top to the right of the word MILES you will see some times. If you look at the column that says 8:50 and follow the column down you will see 1:57 (which means 1hr 57min) and look to the left and notice the number 13. That means if your pace is 8min 50sec you will run the half marathon in just under 2hrs.
ReplyDelete