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Hey guys, the title of my thread gives away my question. What's a comfortable pace I should try to maintain while running 10-13 miles? Sometime I get too anxious to go faster to watch the mileage go up but sometimes I know that's not right. I am still learning how to match my distance with a pace. Any suggestions?
Not sure how to answer this question but I'm going to suggest that you find the pace that works for you.
I'm not a very fast runner but I'm good at endurance. I average around a 10 min/mile pace during training and a 9 min/mile pace on race day (on a good day). So, for me, 10:30 min/mile would be comfortable for that kind of mileage. But I also haven't done much speed work lately either (planning to start soon). The more speedwork you do, the better your pace will be. But again, it depends on you. I know there are plenty of regulars on the board who would run circles around me at that distance but that's what's comfortable for them.
Speedwork helps to increase speed, but pace is something that has to be practiced over time to allow your body to adjust to it at that mileage.
Completed Races 2012:
Rock and Roll USA Half Marathon, 02:54:26 (1st run POST injury)
Cherry Blossom 10-Miler, 01:49:00
Upcoming Races 2012:
IronGirl Half Marathon, 4/29/12
Frederick Half Marathon, 5/6/12
Atlantic City International Sprint Tri, 09/17/12
Rock and Roll Philly Half Marathon, 09/18/12
Baltimore Half Marathon, 10/13/12
Marine Corps Marathon, 10/28/12
ING NYC Marathon, 11/4/12
Personal Record from 2011:
Teach, Learn, Play 5k, 10/02/11 00:26:57 (PR)
Marine Corps Marathon 10k, 10/30/11 01:05:38 (PR)
Baltimore Half Marathon, 10/15/11, 02:24:15 (PR)
You have not given enough information to answer the question! You should look at a running Calculator, a good one is Mcmillan Running Calculator. You put in a race time and it will give you just about any time you are looking for: Endurance Workout: easy/long/recovery, Stamina Workouts Steady-State runs/Tempo runs/Temo Intervals, and speed stuff 400/800/1200/1600. ect. Good luck
Your question doesn't include enough information to give an answer. Obviously the pace for running 10-13 miles isn't the same for everyone. What is the right pace for me or for an Olympic athlete are two different things. So there is no way anyone can tell you, based on your general question, what pace is right for YOU.
Your best way to find out the right pace for YOU, would be to look at a training pace calculator which takes into account your current race paces and translates that into training paces for different distances - and also for speedwork. The one I've used is http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm Bookmark that link because you'll refer to it a lot as a runner!
(In other words, +1 to BOSNPM's answer above!)
Well, because I am new at this, I don't know what information I should divulge. I am 5'2", 113 lbs. I don't know if that matters! I have shorter strides than a tall person I suppose. I like long distance versus shorter distance. I don't think I am that good with bursts of speed to ever be a sprinter. I LOVE long distance and I love challenging my endurance abilities. I can comfortably keep a 5.7-6.5 pace for 12 miles. (I just logged 12 this morning!) I don't know if this is a decent pace etc...I'm looking for suggestions. I typically begin with my first 6 miles averaging 5.7 to 6mph pace. Then I increase it to 6.1 then 6.2 until I reach 6.5. The only thing that hurts me are my knees sometimes but nothing else. The pain subsides within hours and with streching. My question I suppose is, I am never truly entirely worn out and I believe that's a good thing because they all say you train to race, not race to train. So, with that said, what do you all suggest? What are little milestones that I should celebrate in regard to pace. When should I try to increase my pace? I want to ensure I am injury free but that I am also pushing myself to the max.
Are you running on a treadmill? From the way you describe your pace in mph that's what it sounds like.
There is still no one answer to what is a "good" pace except what is good for you and your abilities. If you are training to place in races and you need to know how you compare to others in your age group, then you can look up race results from some recent local races and see where you fall.
The McMillan training pace calculator that we mentioned before will calculate your training paces based on the speeds you are running now. If you run a 10K in 52 minutes, for example, then the suggested "long run" pace is 9:49-10:49 (Most runners, BTW, speak of their pace in minutes per mile rather than miles per hour.) The distance of a "long run" is open to interpretation - for some runners 12 miles is a long run, to a marathoner it would be more like 18-20 miles. But there is a range to work with in the suggested paces.
You talk about being new to running - you talk about being a distance runner - you talk about increasing your pace - you talk about pushing yourself to the max. And then you talk about not wanting to get injured. So keeping those first four things in mind, you need to decide what your specific goals are. Do you want to run a faster 5K or do you want to conquer new distances? Because your training will reflect your goals and especially as a newer runner you need to focus on those goals one at a time, not try to do everything all at once. THAT is how you will avoid injury!
Definitely check out a training calculator. If you haven't run a race yet, then you can estimate race times by perceived effort. In other words, if you do say a 5K in 30 minutes and you are beathing hard ( breathe in for 1 step, out for 2), then that is a race pace. Another way to judge pace for a long, slow run is to recite the Pledge of Allegiance. If you can do that withought breaking rhythm or gasping for breath in the pauses, that's a good slow pace.
I run my long, slow runs at a breath pace of inhale on left, right, left, exhale on righ, left, right foot, or a three x three step pace. Tempo runs I do at 2 x 2, and races (5K or 10K) at 1x2 or 2x1.
Well.. its a quite open question. The answer is very simple: the pace you feel comfortable. Me I know that I am very comfortable with a pace of around 7 minutes and 30 seconds per mile for a half marathon. It really depends on you. A little advice, I would suggest you not to bother too much about it. Just train, take notes of all your trainings distances and times and just see your progress. That's where your focus should be if you are relatively new.
Thanks to everyone for giving me some information about my pace. I think it is a far too subjective questions because though your answers have been insightful, I'm still unaware how hard I should push myself. Currently, I am running on a treadmill because it's too darn hot in Phoenix, AZ. The training calculators you have provided me are great because they tell me where I should be in terms of a 1/2 marathon if I can run a 5k/10k at a specific pace. But my real question is, without overdoing it, what are your suggestions on how to comfortably increase speed without injury. On my easy days of running, I run 3-6 miles. I incorporate speed intervals as well.
@Marykb- I am new to running in regard to the fact that I am actually trying to be accountable for my running and I have running goals. You mentioned I may have too many goals. Probably! I have never pushed myself like I am today and I guess I am far too eager to get going. After thinking long and hard about what I am trying to accomplish, I have narrowed it down. My specific goal is training for a 1/2 marathon. I will sign up for a few 5ks to keep the competitive edge etc plus I think they are great for training purposes and adding to my weekly distance.
@PaquetRunning-WOW! A half marathon at 7min 30 sec pace. Holy guacamole that is Phenomenal!!! Thank you for your advice. I do take notes. I write down how I was feeling and I determine when and where during my run could I have picked up the speed etc. I write down the foods I eat and I try to make connections to my energy levels and endurance abilities. Thank you for telling me not to bother too much about the pace but rather just focus on continuing to take notes to see my progress. I know I have been making progress from Day 1 to Day 123. It's just hard to see the progress day by day. I will continue to keep notes and journal.
@Everyone-You are all so insightful. Thank you for your wisdom and words of encouragement. I am truly excited to read more of your threads and feedback. Have a wonderful Monday!
Its not that fast if you consider that my partner of training went under 1h20 . Its a good 16 minutes faster. heh
Anyway, if you want a nice tool to have a visual follow up of your trainings and progress, check out www.mapmyrun.com