Sports · Running & Athletics · 2 days ago
Runner Uses Race History and Training to Set a Half Marathon Pace
A runner midway through a 10-week half marathon training plan was unsure how fast to aim for on race day.
The runner had not raced much that year and was returning after dealing with depression and burnout.
Coach Kai Ng advised using race results or time trials to judge current fitness and set a realistic pace.
He said a 10K about a week before a training block can help, and another test midway through can show whether fitness has changed.
The runner’s recent one-mile time was six minutes, and Ng used it to suggest a half marathon finish range of 1:34 to 1:44.
In the second half of training, race-pace workouts can help runners check whether they can comfortably hold their target pace for five to eight miles.
A sensible target matters because starting too fast can lead to a late-race slowdown, while starting too slowly may put a goal time out of reach.
A runner consulted coach Kai Ng to set a half-marathon goal pace using race history and current fitness.
Ng suggested a target finish time of 1:34 to 1:44 based on the runner’s recent one-mile race.
The runner had hoped to break two hours while returning to race training after depression and burnout.
Ng said running faster than a runner’s ability can risk hitting the wall, while starting too slowly can jeopardize a goal time.
- Who
- A runner and Kai Ng, a USATF- and RRCA-certified coach in New York City.
- What
- Ng used the runner’s race history and one-mile time to suggest a half-marathon goal range of 1:34 to 1:44.
- When
- About one month before the runner’s half marathon.
- Where
- New York City. The half-marathon course is described as hilly, but its location is not stated.
- Why
- The runner wanted a race-day pace plan and to understand what they could achieve after returning to training.
This story does not have two clearly opposing sides.
It’s important to know the fastest pace you could run on race day because if you run faster than that, you risk hitting the wall
The runner last ran a half marathon.
The runner ran a one-mile race at the 5th Avenue Mile in New York City and finished in 6:00.
The runner consulted Ng about setting a race-day goal pace.
- Coach
- Kai Ng, USATF- and RRCA-certified
- Suggested goal range
- 1:34 to 1:44
- Recent mile time
- 6:00 flat
- Race-history reference
- Half-marathon personal record of 1:46
- Training block
- 10 weeks
Sources
Related news
Izzi Batt-Doyle breaks Australian marathon record in Chicago
Eliud Kipchoge wins Melbourne Marathon in course-record time
Cousins complete Melbourne Marathon together, raising funds for Huntington’s research
Moab 240 stopped because extreme weather made the course unsafe
Izzi Batt-Doyle breaks Australian marathon record in Chicago
Eliud Kipchoge wins Melbourne Marathon
Clayton Young leads US men at Chicago Marathon as Vinny Mauri fades
Japanese nursery director, 74, set a relay world record at 73
Japanese nursery director set masters relay world record at 73
Amos Kipruto wins Chicago Marathon in personal-best 2:01:09
Phil Knight attends Oregon game as his recent donations draw attention
