回想起三月金石馬拉松創pr的喜悅, 與四月三重馬拉松完全爆胎的無力, 兩種截然不同, 幾乎是天堂與地域的感覺, 對於即將到來的假日馬拉松, 更增敬畏.
昨天偶然到 Runner'sWorld, 找到一個有用的工具, training tool, 輸入比賽的距離與時間後, 會計算出訓練與比賽時的一些數值, 令我在訓練時有所依據.
輸入這次的目標 3:55 後, 系統顯示如下
1. distance finish times
Based on a marathon race at 03:55:00, your projected finish times for the following distances should be:
| 1500m | 6:51 |
| the mile | 7:22 |
| 3000m(3k) | 14:16 |
| 3200m(about 2 miles) | 15:17 |
| 5000m(5k) | 24:31 |
| 8000m(8k) | 40:21 |
| 5 miles | 40:36 |
| 10,000m(10k) | 51:08 |
| ten miles | 1:24:39 |
| a half marathon | 1:52:43 |
| a marathon | 3:55:00 |
2. training pace
Based on your marathon race time of 03:55:00, the paces of your different training runs should be:
| 6:15 min/km | Easy run training pace (9.6kh) |
| 5:13 min/km | Tempo run training pace (11.5kh) |
| 4:42 min/km | Maxmum oxygen training pace (12.8kh) |
| 4:21 min/km | Speed form training pace (13.8kh) |
| 6:15 - 7:02 min/km | Long run training pace (9.6-8.5kh) |
| 3:53 min/800 | Yasso 800s training pace (12.4kh) |
3. pace
Based on a marathon race at 03:55:00, your pace is:
| 8:58 | Pace per mile |
| 6.69 | Miles/hour |
| 5:34 | Pace per kilometer |
| 10.77 | Kilometers/hour |
| 2.99 | Meters/second |
