Dublin Marathon Pace

silvermints

I'm looking for some advice on what pace I should aim for in the marathon. This is my first marathon for over 20 years. Would love to run similar time to the one I did in '87 (3hrs 24 mins). I am running around 40-45 miles a week with 3 18 mile runs under my belt. Did the Frank Duffy 10 miler in just over 74 minutes and planning on doing half marathon in similar pace.
Any advice would be appreciated.

henryporter

There's been a few similar threads on here recently. The simplest answer seems to be to head over to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

silvermints

Thanks for that. Yeah, I've checked McMillan calculator before. According to that, I should be capable of running 3:28. This equates to around 8 min/mile. It just seems a little fast. I want to get as good a time as possible, but obviously finishing has to be the first priority. Anybody have any previous experience of running around this pace? If so what should I be aiming for in the Addidas Half Marathon to be capable of this?

frankeee

I have found that although McMillan's predications can be scarily accurate for distances up to half marathon, the prediction for the full is a tad ambitious. This website has some good advice for prediction workout's. http://mysite.verizon.net/jim2wr/ Best of luck!!

HardyEustace

Isn't there some method involving 800's that one of the editors (or former editors) in runners world used?

osnola ibax

HardyEustace wrote: »

Isn't there some method involving 800's that one of the editors (or former editors) in runners world used?

Yasso 800's, I believe you run 10 800 intervals as close to the same pace as possible. If they are 3:30 intervals this should equate to a 3:30 marathon.

Rubbished in some circles.

--amadeus--

HardyEustace wrote: »

Isn't there some method involving 800's that one of the editors (or former editors) in runners world used?

Yep, Yasso 800s

Bobby04

I did some Yasso 800's early on in my training for DCM, and had intended to try a set of 10 soon to guage my improvement until I read Tergat's advice here;
I would reckon the Yasso pace would be very similar to 5K and therefore not advisable close to marathon time. Anyone else getting that impression when considering Tergat's advice in that thread?

misty floyd

Bobby04 wrote: »

I would reckon the Yasso pace would be very similar to 5K and therefore not advisable close to marathon time. Anyone else getting that impression when considering Tergat's advice in that thread?

I'm glad you posted that because it made me go back and read some of Tergats advice. I had some speed work in my training plan but after reading that i think I'll knock it on the head for more half and MP miles. I've been doing lots a speed session every week and have found since I've increased the lsr's I suffer for the last 15km or so that Tergat mentions. I'm not sure if its from overtraining or speed work but I think I'll train more marathon specific from now until DCM.

No speed session tonight

silvermints

frankeee wrote: »

I have found that although McMillan's predications can be scarily accurate for distances up to half marathon, the prediction for the full is a tad ambitious. This website has some good advice for prediction workout's. http://mysite.verizon.net/jim2wr/ Best of luck!!

Thanks for that Frankee. Some great advice & reading on http://mysite.verizon.net/jim2wr/

tunguska

Jack Daniels gives some top class advice in relation to marathon pace in his book "Daniels' running formula." Good reference book and a great read aswell.