What To Do

Categories

Social Bookmarks

Feeds

Lobby: Running pace

Bottom of Page

1 to 7 of 7

  1.  
    • CommentAuthorFree MemberSerkan
    • CommentTimeAug 4th 2007
     
    Serkan
    it is the off season for cross counrty. I ma wondering what the ideal pace would be to run at. I run by myslef and always either seem to go too fast or too slow. Please help. I can run the 5k i about 21:30. Thts where i am at
    • CommentAuthorHero!!jeff@mmf
    • CommentTimeAug 4th 2007
     
    jeff@mmf
    I personally have found the McMIllian Running Calculator to be quite handy for getting approximate pace goals.
  3.  
    JamesGough

    Hi, I looked at the McMillian Runnign Calculator and was bit confused. I last ran a 10 mile race in 1 hour 35 mins. According to the calculator I should be able to run 5k in 27 minutes. This would be impressive as my pb is 52!

    Does this just mean I should stick to long races? I'm obviously far to lazy? or that I'm not training properly? Any hints?

    • CommentAuthorHero!!jeff@mmf
    • CommentTimeAug 7th 2007
     
    jeff@mmf

    Your 10 mile race @ 1 hour and 35 was a pace of 9:30 per mile.  So even running that same pace over the 5k gives you a bit under 29 and a half mins.  Are you sure the 52 mins isn't you 10k time?

     I have found the McMillian running calculator to be a very good guide.  But of course, it's just a guide, and people will differ from it a bit.  As a distance runner I am a bit slower than I should be on the shorter distance end of the scale, but not dramatically. 

    Also note that it is very important to compare your times and pace while at similar levels of fitness.  One of the reasons I tend to underperform in shorter races is because I run them in the beginning of my training season, when I am not in as good shape as towards the end.

  5.  
    JamesGough

    Thanks Jeff. Think you are right confusing my 5k and 10ks!!  Have since downlaoded more from the McMillian site and its all begining to fall into place.  Thanks for the advice

    • CommentAuthorFree MemberIron Pol
    • CommentTimeAug 8th 2007
     
    Iron Pol

    Serkan - you need to focus on pace control.  There are a couple ways you can do that.  If you have access to a heart rate monitor, you can do a time trial, establish heart rate training zones, and train in lower zones.  That will prevent you from "going too fast."  You can then do some of your training at higher zones, and staying within those zones will prevent "going too slow."

     Another option is to get a cadence device.  They clip onto your hat or shorts and beep at a set cadence.  You match your stride to the cadence, and it will help keep you at a steady pace.  You can adjust the frequency at the beginning of a run to help set your pace for that run.

     The natural changes in your pace might be your body's way of telling you to mix it up.  Your runs should be at varying intensity.  Some should be faster (and more challenging).  Others should be slower, and more "restful."

    • CommentAuthorFree Memberdeco
    • CommentTimeAug 14th 2007
     
    deco

    That cadence device sounds pretty neat.   I just bought the Nike+ iPod thingy, but I don't think it has any options for that, does it?  (that would be great if it could do it over your music - I swear my cadence is always ruled by whatever song happens to be playing).

    If not, any suggestions for a cadence device that you could use while listening to an iPod?

1 to 7 of 7

  1.