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. Your personalize pace wristband will include split times for every mile or for every five kilometers, and includes the half marathon time.Each runner is unique, but based on research the optimum running temperature is 55° F. If you don't have it, you'll need to download Adobe Acrobat Reader. The pace band will be displayed in PDF format, and can easily be printed. Of course you may need to modify these numbers to take account of the local terrain - but these pace bands will help you along. Use these wristbands to guide you through those miles (or kilometers) when your mind can't do the math anymore (or you want to save your concentration for your race). Determine the pace that you believe you can honestly achieve and stick to it. Go out too fast and you'll hit the wall, go out too slow and you won't be able to make up the time later (but you may feel more rested at the end). One of the keys to achieving your best marathon time is to keep an even pace throughout the race. We'll do the rest.Įnter a distance, time and your chosen units: Pace Wristband CreatorĮnter your desired marathon time (hours and minutes), choose your unit of measurement and you're all set.
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