Mar 20, 2011 12:54 PM
How should I pace for my first half marathon?
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I am running my first half marathon in three weeks. I've been running my long training runs at about 8:30/min mile. This is not quite conversational pace for me, I'm breathing a little hard. I would like to run the half at 8:00/min miles but don't know if this is realistic. If I go out at my goal pace and bonk I will be so disappointed. How much faster is race pace than training pace usually?
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I think it really depends on your priority of finishing vs. 8 min. pace. If you're training properly, stay healthy, and well rested by race day, I think you can probably do both. I would recommend starting a little slower than 8 min./mile just to see how it feels. Chances are, with the excitement of the race, you'll have to hold yourself back. After a few miles, if you find that you're pretty comfortable and can go faster, then bump it up a little. If you're struggling, then slow down a little. You don't have to be perfectly consistent on pace. Just keep asking yourself, do I feel like I can maintain this for X miles. Even if you average just a little over 8 min/mile through most of the race, you probably will have some adrenaline kicking in near the end to help you finish strong and make your goal.
aj01's advice sounds pretty good. It's hard to say much more because we don't have a good idea of just how fast that 8:30 pace is for you. Do you do any intervals or tempo runs? Do you have any recenr race times? When I ran a couple half-marathons at 1:45:xx (18 years ago), I was doing much of my training at 9:00 to 9:30 pace.
Len
Len
In my opinion it's a lot easier to crank it up a little in the second half if all cylinders are firing well and the weather and the stars are aligning nicley. If you feel like keeping it conservative, that's fine too. If you burn yourself out in the first half, it's hard to enjoy anything in the second half. Hey! It's your first race. Set yourself a beatable goal for your next one and enjoy the whole experience.
On the other side of things, it is way too easy to over think the whole thing, Relax as best you can and just plan to have a great run and not to kill any dragons.
Barefoot / Minimalist Runner
07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race
07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)
04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )
03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)
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10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)
Started running (again) May 5, 2010
Thanks for the answers. I probably am overthinking this! I don't run many races, I do more triathlons and this tends to slow my running down dramatically. I did run a 5k in January with a time of 21:40. I think I'll go out just slightly faster than what I've been pacing my long runs at and aim for finishing without being completely miserable. Hopefully I'll be able to pick it up in the second half!
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