Tag Archives: Half Marathon

Your goal pace has an easy run pace

Most runners train for a race with a goal pace in mind. Many will train for that goal pace by running it in varying distances and durations during their training.

Various authors, most recently and notably Matt Fitzgerald in 80/20 Running, advocate building a solid base of mostly easy running from which you can do a bit of tempo-specific running each week. This makes sense since your ability to run fast won’t matter much without the aerobic development to sustain a desired pace over your desired race distance.

Jeff Gaudette of Runners Connect takes this a step farther. He actually posits that most runners already have the desired speed to run a goal pace, that what they lack and need to develop is the aerobic and neuromusucular fitness to sustain that pace for their desired race distance.

Gaudette has a good point. Whenever you are able, go outside and run as fast as you reasonably can (i.e. don’t hurt yourself). I imagine if your pace was measured you’d easily exceed your desired goal pace.

I also imagine you won’t be able to hold that fast-as-you-can pace for very long. Running at max speed, you’ll be winded and your muscles will be neurally screaming in seconds. I’ve done max speed reps for giggles a few times, and I find the longest I can reasonably go at that intensity is about 30-45 seconds.

When we do speedwork, we’re not really training ourselves to run faster. Most of us already can run pretty fast. What we’re training is the ability to hold a given speed over a desired distance, whether that distance is 400 meters, 5K, or a marathon. (Ultra distance runners by and large have other aerobic and endurance concerns during training aside from speed)

This is why many coaches say the goal of speedwork should be economy, i.e. refining your form and taking every step as efficiently as possible, so that when you run your races you’ve honed and improved the efficiency of every step.

I realize I’m digressing a bit. I mentioned easy pace for a reason. We focus a lot on speedwork, on our goal pace, while forgetting that every goal pace has a corresponding pace at other distances… as well as a corresponding regular and recovery run pace.

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A Better Long Run: The 55-5 Long Run Method

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Photo by Pixabay on Pexels.com

As with a lot of training approaches, runners have a very polarized approach to how they handle long runs.

Either they do a simple easy run over a long distance, or they add in some tempo with the long run (either trying to run the whole thing at a tougher moderate pace, or mixing in tempo segments with easy running), turning it into a grueling exercise.

Both polarized approaches have substantial drawbacks.

The long easy paced run may develop long aerobic endurance, but it also accustoms you to only handling your longest distances at an easy pace. Any attempt to race longer distances thus becomes a huge struggle, because you haven’t practiced running faster at max distance.

The mixed tempo run may address that issue, but creates another issue: It asks you to work especially hard at points on a run that is already fairly difficult due to its duration. This increases the burnout and injury risks, and at the least makes long runs such a miserable experience that many just forego any sort of intermediate tempo work on those runs. (It’s the biggest issue with the Daniels Marathon Plans. Those quality long runs are super-demanding. Few outside of elites and hardened distance running vets can consistently handle them.)


Regular readers can probably sense where I’m going with this point: There is a vast and mostly-unexplored middle ground to long runs that will allow you to work on and develop aerobic strength (aka the ability to maintain faster paces over longer distances), without demanding so much from you.

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Recap of an ice cold F3 Half Marathon

f3halfThough 10 degrees Fahrenheit was far warmer than it had been in Chicago throughout this week, the cold at Saturday’s F3 Half Marathon was stiff enough to compel organizers to do most of the pre-race festivities (including the National Anthem) inside the Soldier Field concourse.

Your intrepid running writer struggled Friday night to find an effective race-day-gear middle ground between minimal racing weight, and functionally layering for the cold.

Because this was basically a goal race on my schedule, how I did today was important enough to not just dismiss this as a throwaway result in icy conditions. I didn’t train for the Half distance just to phone the race in.

I knew a PR was probably unlikely: I knew I’d end up a bit heavy (and thus slower) due to layers, and that despite the cold I might end up a bit overheated due to what layers I wore. This was just about seeing how close I could get in these conditions.

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