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I am trying to make the jump to my first marathon. On my short 5 mile runs I am getting quicker and quicker but I haven't seen any improvement in my longer runs. I think that I keep going out to fast on the longer runs. This leads to really slow finishes. When I try to take off slow, I end up going out way to slow though.
Is there a rule of thumb as to how much to slow a pace based on say a 5 mile pace or any wisdom on how to get any type of pace down. I will fluctuate 4 minutes per mile on runs sometimes.
My dream is break 4hrs, goal 4:30...right now reality is somewhere 4:40-5ish
5 miles I can hold a 9:22
thanks in advance to any info
Your LR's should be slow, if you are fluctuating 4 mins you are running way to fast!. For a 4 hr 30 min runner LR's around 12 min-12:30 pace. Stay on your plan and slow down that's the most important thing for now! Good luck. If you have any recent races you can use a pace calculator to help give you some paces. A good one is Mcmillan Running Calculator.
+1 to the McMillan calculator. Check it out at http://www.mcmillanrunning.com/index.php/calcUsage/calculate
For example, it predicts that for a 5 mi run at 9:22 pace, you would run 4:38:38 for the marathon.
It's an excellent guide, but note it assumes equivalent training and equivalent ability at the different distances. If you have a lot of experience at shorter distances but this is your first marathon, you may find yourself somewhat slower at marathon distance than McMillan predicts.
P. S. I learned while training for my first marathon that whatever your marathon pace is, it will feel VERY slow at the start. However, it won't feel slow at 20 miles
@ 5K: Ontario Mills 5K, Ontario, CA, 25:17
New Balance Palm Springs 5K, Palm Springs, CA, 24:32
@ 10K: LA Chinatown Firecracker 10K, Los Angeles, CA, 52:15
Thanks for the advice.
I'm doing a long run this weekend 18-20 miles and plan to really try to go out slow and maintain a reasonable pace throughout. We'll see how it goes
I'm training for a half and I have the same challenge - it's tough finding your ideal pace and settling in! Your legs don't seem to know during mile three that you're going to keep going far longer than normal and you need to take it easy.
Good luck pacing!
I write a running blog geared towards other new runners at http://www.iamrunningthis.com!
Couch to 5K graduate, September 2012
First 10K, June 2nd, 2013
First Half Marathon, September 2013