How to Find Your Goal Pace (To Run Your Best Race)
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- Опубликовано: 24 июл 2024
- How do you choose a goal time for a race? Don't just pull a number out of thin air that sounds good! Use a calculator to figure out your goal paces and then train right to make it happen.
McMillan Calculator: www.mcmillanrunning.com
Vdot calculator: runsmartproject.com/calculator/ 
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awesomeness tips, and I sooooo love that 2 second snippet of Boston and you going to hug your kids. I feel like I'm living my running journey vicariously through you, at least I'm paying attention to your vids - have an awesomeness week Coach Jane, and thank you for producing these vids. Love the new studio, the lighting is excellent.
That vid is actually from a 15k I did last fall! But yes, always gives me so much joy to have them there. Thanks for the comment on the "studio"...yes, love it...now just have to put something up in the background which will prob take me another 6 months haha.
Thanks! First 1/2 marathon in January and will use that time to set my realistic marathon goal for the Buffalo Marathon!
That's a super smart idea! Hope your training for you half is going well!
Great video! Just did our time trial yesterday, so I’ll certainly use this moving forward. Pacing during a time trial is key as well!. Took a few laps to settle in to a grove, but they are a nice way to see how all the work you’ve put in does make you faster!
Oh my gosh, I just looked and you killed it! First quarter mile a little hot, but that happens when you run a short distance you're not used to. Fitness clearly improving and that is awesome! Great job, Anthony!
This video is awesome! These estimated speeds are really realistic for me as a beginner runner. A lot of training plans have burned me out in the past and now I get why. My fitness was just not on that level. So excited for this training cycle!
Hi Jessica! I'm so happy to hear you found this helpful! And being excited is what it's all about.
As always solid, practical advice. I have a rather impractical goal of a BQ at 60 years old, when the time drops another 30 minutes. I have three years to get there but have a lot of work to do. Your videos definitely keep me both motivated and realistic at the same time.
Thanks!
Don't think that's impractical at all!! I'm coaching a few men between the ages of 50 - 72 who have the same goal that you do! It's amazing what the body and mind can achieve with consistency over time!
Thanks so much for sharing. I've had nagging questions like 'do i train at my current fitness level or my desired fitness level' and you answered them. I have REALLY struggled with believing that 80% slow training will get big gains, after an initial burst of progress i've had several years of making minimal gains and the frustration to go with it,I'm a local 5k age grouper and i want to make a change. I have watched your other videos and you have convinced me to try both slow high mileage training and the marathon distance. Targeting a spring marathon and fall marathon in 2023!
It really does work!! Just make sure you make the 20% really count - which can typically come from one hard dedicated speed session and things likes strides and hill strides sprinkled in as well.
Love rewatching your videos! Good reinforcement 👍 Went out on an easy 5k run after resting legs after my first half a week or so ago…by the way you were right about me possibly over striding and causing tightness! Focused on running form, cadence and keeping feet underneath me more and the run was pain free and smoother 👍 Thx Jane! Gearing up for your marathon plan in December! Excited! Still need to tweak strength and conditioning and nutrition…looks like I need to review more of your videos 😂👍 Thank you for your insights and training suggestions!
You're so welcome, Alan!! So great to hear on your running form...definitely makes a difference. Yes, there are a lot of moving parts, haha, but sounds like you're doing all the right things. Excited for you to start the plan.
Great tips on race day. I like the idea of doing time trials. I’ll have to incorporate them into my program. Thank you.
I mean, they are hard because you have to do them alone typically, but they are free and you don't have to wait for a specific race date to find out where your fitness lies.
I have to give you credit. This video inspired me to plug my recent 5k race time into the calculator and use the predicted HM time to set up my pacing strategy, which meant holding back in a practice HM today until 5k was left and then I ran my 5k pace to the end. I have my first actual HM race next weekend, and if I don't do anything stupid, I think it is going to be better than I expected. If so, this indication of my fitness -- and the pacing strategy -- is going to carry over to my subsequent road races and training, including my A race at the end of August. The funny thing is that the "holding back" made it feel like I was jogging (even though the pace was respectable) but I had no trouble gunning it at the end. It pays to start from where you are. Thanks!
And doesn't it feel AMAZING to finish a race that way? This is a huge win for you! Check back and let me know how your half marathon goes next weekend. Good luck!
Just ran the Vermont Unplugged half marathon this morning. I had to use the porta-potty along the way and it was in the 20s and windy, but my execution was nearly flawless. I ended up only one minute under last week’s dry run, but I have a fairly precise sense of my actual fitness. Will definitely be building up from here. Thanks again for making such a believable presentation. This is a game changer for this racing year.
Great video! I also think it's important to remember and probably obvious for more experienced runners to not even try to figure out your time trials until you have first built up a solid aerobic base and completed an initial Aerobic base building plan first since the Aerobic base will be one of the most significant contributors to lowering times and increasing endurance for our Half Marathon and Marathon training to build on top of. Have to have the solid foundation first. I am currently starting all over overcoming a break from IT band pain, and now understanding more how to overcome it with strengthening work / recovery days work / injury prevention. My mistake in the past was getting ahead of myself not really abiding by the 10% rule, and also jumping straight into a Half Marathon training plans, pushing my effort in 3 miles time trials, before actually slowly and safely built up my miles and base with a good Areobic Base Building plan as I know you have talked about as well. That is just so key for me this time to avoid injury that stops me from being able to get to the Half Marathon race goal even. Great stuff! Thanks
Agreed!! If a runner has been consistently running I will do a time trial at the beginning and try to do another check in with another TT or short race mid-way. If no base coming into marathon training, I definitely wait 6-8 weeks.
This was such a helpful video. Thanks a lot
Glad it was helpful!
So helpful, thanks!
So glad to hear that!
Good morning! You always have some great tips. I have my half marathon this morning. I will get back to you later today. Have a great day!
Yay!!! That's so awesome! I hope it went well - please let me know!!
@@runningwithjane I finished 8 minutes better than last year. We had great weather for the run.
@@ManuelMartinez-wj3cb shaving off 8 minutes is fantastic! Congrats!
@@runningwithjane thanks
Thanks for this info and for linking the calculators! I used my recent half-marathon time and it calculated a 3:40 marathon. I would be extremely happy with that! I'm putting in the training, so we will see how close I can get to that prediction :)
Awesome! Keep your eye on the prize. Hopefully you will get it this time, but IF you don't, you KNOW you have the capability to get there as your body makes adaptations to new training. Check back and let us know!
@@runningwithjane Absolutely! The marathon isn’t until October, but I’ll let you know how it goes!
How was it???
Great content! I have generally found the race calculators to be useful, but rarely very accurate for me. While I really like McMillan’s content, the training paces in his calculator are challenging for me. I find that I have a hard time hitting the training paces, but I general beat the race productions. I think part of it might be that I am an older runner (in my early 50’s). Either way, I really appreciate your video! Thanks!!!!
You make valid point about training paces specifically - I actually think (know) the easy run and long run paces are too fast that they give. They basically start at marathon pace and that's not easy pace. (I guide my athletes by effort and then basically give a speed limit to just not go faster than 1-minute slower than marathon pace. But as a race predictor - I find it to be very close assuming best case scenario on the day. Thanks for watching and commenting, Jeff!
I totally agree about easy pace! My true easy pace is about 2 & 1/2 minutes per mile slower than marathon pace. The calculator has my easy pace at marathon speed, which would beat me up if I ran it. I would have to cut my milage in half, at least, if I followed the calculator. I can tell from your content that you are a wise coach!
You're killin' it!🙌
Thank you, Karli!!♥️
Thanks for these tips! I just ran a 3:27 for my first marathon and am now pondering whether I can go a BQ- 3:10 at my next event in 9 months. I think that's within range for me and am excited to plan the training for that in the coming months.
Congrats - that's an awesome first marathon! I'm sure you'll make a ton of progress in the next 1-2 years if you just keep at it!! What's your next marathon?
I'm impressed with the tanda race predictor. Mostly because you can also see the underlying data and it uses your Strava data to tell you your target time
I've heard of it - I will need to take a look! That's really interesting they use Strava data.
As Jane already knows we tested this calculator. I just trained and ran a marathon on my own. My marathon time was 3:59:37. That is almost exactly 9:09 miles. According to that I should be able to run 2 miles in 15.04. I ran it in 15.03. I call that almost exacr.
And your half you had done was right on, too! Thanks for the input, Dan!!🙌
Thank you Jane!
You are so welcome, David!
How do you not have more subscribers?!? Keep it up!
Planning on going viral tomorrow haha! Thanks for the support, Lacey, I appreciate it!
Great video, you really break it down more than others. Training for my 1st marathon in December, CIM. Should be fun! I'm just want to finish, hoping for 4:30
CIM is one of my most favorite races and my current marathon PR! Glad you found the video helpful! Also, here is my series on CIM from last year in case you are interested: ruclips.net/p/PLOKNQ9nLWsSi_UE7cBCd1ccjywicqXXiL Hope you have an awesome training cycle and race.
Thanks, I think I'll keep doing time trials every 6-8 wks are so until it plateaus. Coming back from a 6mo break, and I feel like I'm getting close to my peak a couple years ago.
Feels so good to know you're back to the fitness you previously had. Those peaks and valleys are all part of the process! Doing time trials like you're doing is so helpful to know where you're at!
Training for my first marathon and I'm 8 weeks into my 18 week plan and landed on your video to find out some pacing answers! :)
I've noticed I've been getting faster over the last few weeks, and I'm taking your advice this week to do a time trial to reassess my goal time :) Thank you so much for such an informative video!!
Subscribed! THANK YOU SO MUCH! :)
You're so welcome! Best of luck on your time trial, Suzy!! Always nice to get an accurate picture of fitness as your body adapts to training.
Thanks for the good video! I also feel like the VDot calculator is a bit too ambitious when taking times from shorter races and predicting times for longer races.
You're so welcome!! Maybe it works well for some, but tend to agree with you!
Vdot predicts a dot bit faster paces as it is geared more toward pros, semipros, and really enthusiastic semi-amateurs. It expects you have been working hard and it expects you to put in an effort over coming weeks and months to get to your goal pace. McMillan is more for beginners and factors "runners age" in a bit differently. Vdot gets pretty darn accurate as you build physique over time (years) and those cellular level adaptations start kicking in.
That makes sense about Vdot especially since the training Daniels shares in his books is much more geared towards a faster and younger runner. I find even Mcmillan, though, requires about 5-10 minutes of padding for someone who is early in their marathon journey, simply because they haven't figured out how to execute the marathon or are not yet able to safely get to the mileage needed in training to get that time...but if they keep going they'll get there.
Hi Jane! What is your opinion on the Garmin watch race time predictions? Thanks again for a great video.
Hi there! Mine are completely wrong. Says I could run an 18:xx 5k for example, and at no point have I given my watch any reason to believe I'm capable of that haha. My current PR for a 5k is 21:38 and that was definitely me giving it everything I had! These calculators I spoke of are much more reliable (albeit not perfect obviously). Though would love to hear from others if there Garmin predictions were more accurate.
This video is so helpful - thank you! Is the three-week taper too late in the process to do the time trial?
Hi Joseph - 3 weeks out would probably be OK, but that's hard for me to say not knowing your prior training. Looks like this comment was a few days ago and now you may be closer, so prob not the best time to take the risk with a hard effort like that.
I just found your channel , I downloaded the beginner marathon training plan (18 weeks ). If I do a time trial now and use the pace calculator to train for 6-8 weeks, what day during the plan should I do my next time trial and what effect will it have on the training plan?, would I have to take an extra rest day?
Hi Steve! Love that you're planning for a time trial mid-cycle to see where you're at. I'd put it on the strides day. No, you don't need an extra rest day unless you're really feel sore from it. If you still want to do the strides that week, just put them at the end of another easy/recovery run a different day earlier in the week.
Have you found your Garmin race predictor to be accurate at all? Just curious. I have seen videos where others say it the prediction times are too slow but I find mine to be too fast. I am thankful you shared the McMillan calculator. I am wondering, for us slower runners, when that sun comes out later on in the run it really saps all the energy and probably slows things down significantly. I had a terrible end to my long run today partly because of the sun and partly because I am getting over a cough.
Hi Joanne - no, my Garmin predictor is so far off it's funny. It says I can run an 18-minute 5k and I am yet to break 21 minutes at my absolute max effort haha. I have no idea where it's coming up with that!!
What your stating is true for all runners. Acclimating to the heat is no joke!! I would recommend for future long runs to start at least 30 seconds slower per mile than you did on this past long run you did that was hard at the end and that will ensure you have more energy at the end even when that sun starts hitting hard. Make that first half of your run feel so easy that you feel like you could go forever. If that means taking a walk break every several minutes, then do that. You'll be a faster runner over time because of it.
I am also a time trial or race time proponent. I would say you want one in the last 30-60 days bc lots of fitness can be lost in longer time than that.
VDOT tables are spot on for me but I also have lots of lifetime mileage, and training cycles of 50-70 miles per week. People with large endurance bases will probably find McMillan to be too pessimistic vs novice runners or runners only hitting 30-ish mpw who may find it too optimistic.
So true with the mileage point. Definitely agree that for the marathon especially, you've got to be really wiling to put in that upper mileage to get your potential and meet what the calcs suggest you can do. And yes, I agree, in the last 30-60 days is best...but a lot of times people have been consistent with training and just haven't raced in which case it would likely still stand. This is something I definitely look at on a case-by-case basis with new athletes when determining if a time trial is necessary or not. Thank you for watching and your comment!
I’ve found the garmin race time estimates pretty good. 4 hours is an arbitrary number but it’s a nice even number. I do think I’ll try for it someday but I’ll have to lift my fitness a little further before I commit to it.
For some Garmin is accurate and others not...we've shared some of our predictions on our team Discord. One of my watches predicts a 3:48 marathon for me, the other a 3:17...and I'm a 3:29 marathoner haha. All the Mcmillan times are right on target with each other for me though. That's a great goal to shoot for one day when you are ready to go for it!
Hey, so I trained and ran my first marathon this past May having never ran any race of any distance before. Not a hard sell, but feel free to check out some of my videos @what matters to matt. The question is, I feel I ran it a little conservatively coming in at 4:05:49. I wanted to make sure I was successful and felt strong 💪 especially for my first one. I think there was a chance there to break 4 hours had I pushed a little harder. Any thoughts on a goal pace for marathon number 2 in October? Provided similar conditions and course.
Hi Matt - that is a fantastic way to approach your first marathon! To determine goal pace for marathon number 2, I would suggest doing a time trial soon or jump in a 5k race and that will give you a good prediction! I would recommend doing it on a down week fairly soon before mileage ramps up big and that way you can have fresher legs for it. And gave you a sub - look forward to checking out your vids!
Hi I have just run a 2 mile time trial is it correct to use the data my rest heart rate and top heart rate to find my more improved easy/aerobic pace? Thank you in advance 🙂🏃♂️
There are formulas for RHR, too, but you can just do 0.6 x your max HR to find the bottom of zone 2 and then 0.7 x your max to find top of zone 2. Maf suggests adding 5 beats to your top of zone 2 if you are fit which I find to make a lot of sense. Honestly if you are going up to around 0.75 x your max you're probably in a really great spot for training. Hope that helps!
@runningwithjane Oh yes thank you, I've put my aerobic zone 3 at 0.85% so should be fine with at 👍
I got a marathon in March, and I am looking to qualify for Boston. So, for me, that would be a 3 hour and 25 minute (minimum) marathon time.
Best of luck to you! Which marathon are you running and how much time do you have to take off your previous time?
What zone should heart rate be in during 2 mile run?
Hi William! For a time trial? It will be zone 4 for the majority, probably moving into zone 5 on the final 400-800 if you're really pushing yourself.
Training for a half marathon. Goal: to cross the line within the 3 hour time limit of the race.
One way or another, I will finish.
Goal to finish under the time limit is GREAT!! I hope you have a great experience!
My predicted pace race for a full marathon (based on my half) is 4h 23 mins. Does anyone know if there's any chance I could do it closer to the 4-hour mark with consistent training? My marathon is at the end of october :)
4 hours is def not impossible depending on various factors, but prob not a realistic target for this block. Have you run a marathon before? Do you have any shorter races (5k/10k) that would indicate closer to 4 hours? Best thing you can do is put in the consistent training then see where you're at with fitness by doing a 5k perhaps a month out from race day. That will indicate what you're ready to pace for.
@@runningwithjane Wow thank you for your answer! It's my first marathon and I haven't been running that long so I know getting close to the 4-hour mark is a bit ambitious to say the least - I will be very happy if I even finish. I ran my half marathon about two months ago in 2h 5min (I was running about three times a week to train for that, now I'm running five times a week). I have many years of running to come to improve anyway 💪
Training for half. Time goal: under 2:30. It’s been over 10+ years since my last half. 🤣
That's a great goal!! Keep up the awesome work and way to get back to it!
I stand by my VDOT app.
VDOT is great. Love that it will also account for things like running at altitude, etc. Want to know something crazy? I ran a 21:39 5k 2.5 weeks before Houston as a time trial to help my coach formulate my pacing strategy. When I went back after Houston and put my marathon time of 3:30:54 in to see what it predicted for other races for me, guess what it said for my 5k time? 21:39.🤯
I have a goal pace. It's just not achievable.
Why do you say that? Can you set a realistic goal first and work towards it?
@@runningwithjane simple I'm 40 and have a job, wife, and child. I doubt I'll be able to get back to the speed I had in my 20s. So now I just go for what can challenge me. Right now I'm training for a 50 miler.