You simply insert a recent race time (could be a 5K or 10K or any other race distance) and the calculator predicts what you can run for the half-marathon. To help my runners determine their best half-marathon pace, I created the McMillan Running Calculator. Photo: Mitchell Leff/Getty Images Step #1: Use Calculators & Calculations That’s why having a good estimate of goal pace and then practicing it in training is an absolute requirement to be ready for your best performance on race day. Since half-marathon pace falls somewhere between those two thresholds for most of us, it makes it a hard pace to “feel.” Running close a threshold is much easier for most runners. The lactate threshold is roughly one-hour race pace (half-marathon pace for really speedy runners, but too fast for most) whereas the aerobic threshold is roughly two and a half hour race pace (half-marathon pace for some of us, but a bit slow for many-and marathon pace for a few up front). Part of the reason that half-marathon pace is such a weird pace for many runners is that it lies between two key thresholds: The anaerobic or lactate threshold and the aerobic threshold. Hold back too much and you’ll finish fine, but may be kicking yourself as you realize how much you have left in the last three miles. A bit too fast and those wheels fall off somewhere in the middle, leaving you to slog some hard miles to the finish. Nail your pace, and the half marathon can be the most satisfying of races, run at a fast-but-fun level of effort that makes you feel invincible and amazed that you can hold it for so long. You hear lots of phrases used to describe half-marathon pace but let’s discuss some specific ways to determine your best half-marathon race pace-and then how to confirm that the pace is possible on race day. Other recommendations to try: wear proper footwear, take shorter strides, use your arms for acceleration and engage your core - taken together, these tweaks can push your mile faster.Easy-medium. You might calculate and track your pace by walking on a treadmill.Īs your fitness level improves, so will your walking pace. Walking a steep or uneven terrain will take longer. To keep your data reporting accurate, try to walk the same terrain for the mile each time. You can track your exertion by taking note of how you feel - how easily can you maintain a conversation during the exercise? Or by monitoring your heart rate. As a result, your average one-mile pace will improve. This means that you won’t get puffed so easily and can maintain a faster pace for longer. It is harder to maintain a higher heart rate, so you may have to adjust your pace to catch your breath.Īs your fitness level improves, you will have better cardiac output and aerobic capacity (your VO2 max). As your heart rate increases, so does your breathing rate. Watch to see how your speed increases.Īnother helpful way to track your progress is to monitor your perceived exertion, which is an indication of your heart rate. You can calculate your walking pace by using a pedometer or app that tracks step cadence. Over time, your fitness levels will improve and your one-mile time will decrease. Beginners may need to stop and start, or adjust their pace to catch their breath. For beginners, walking a mile might take more than 22 minutes. To increase your walking pace, you first need to track your progress. The more you train your body, the better it performs. As with any type of exercise, to get better, you’ve got to build stamina.
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