Easy/long pace should make up 80% – 90% of your weekly training duration. Training Pace for workouts – see guidelines above for maxium durations at each pace. R ace Finish Times – Use Recent Race Results then use the columns on the right to determine training paces. Easy/long pace should make up 70% – 90% of your weekly training duration.

Race Finish Times – Use Recent Race Results then use the columns on the right to determine training paces.

The same principle applies to interval workouts - slow down, but keep the effort level the same. Your body doesn’t know the difference between a 10:00 mile and a 11:30 mile if your HR is the same, so physiologically, you’re still getting the same benefit. PACE CHARTS ARE BUILT FOR IDEAL CONDITIONS – so to run in Florida, you may need to adjust your pacing strategy to prevent heat illness. The double whammy effect of temperature & humidity may mean that your heart rate is 20 bpm higher than it would be at 55° F and low humidity. In central Florida, there aren’t many 55☏ days so it’s hard to learn what proper easy, tempo, and interval paces should feel like. For temperatures above 55☏, your body temperature increases, your oxygen uptake increases, your glycogen depletion is hastened and your lactate levels increase. Anything cooler or warmer than 55° F and your performance is impacted. Each runner is unique, but based on research the optimum running temperature is 55° F. At 3 miles, begin to increase your pace and effort so youre running at goal half marathon pace.

Download calculating half marathon pace