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3 Keys To Unlock A Run PR

  • By Gordo Byrn
  • Published Jul 3, 2013
  • Updated Jul 15, 2013 at 6:54 PM UTC
Photo: Nils Nilsen


2. Base your running program on your current race pace.

The next step is to understand how your existing program addresses the demands of your goal event. When you read “3×2 miles at race pace,” what speed comes to mind? For most of us, the combination of “race” and “pace” leads us to believe that we should run as fast as we can. However, are you sure that best-effort pace is truly your race pace?

I pulled up the results from three recent races: Ironman Melbourne, Ironman 70.3 Texas and the Los Angeles Triathlon. Athletes often base training targets on goal paces that are influenced by their fastest training partners and imaginations! But let’s examine the actual paces in the middle of the field—people are often amazed by what true race pace is in the mid-pack:

» Ironman runner at Melbourne 2012 = 9:00 to 11:00 per mile

» 70.3 runner at Galveston 2012 = 9:00 to 10:20 per mile

» Olympic-distance runner at Los Angeles 2011 = 8:00 to 9:00 per mile

Take an honest look at the pace you run to ground your workout effort in the reality of your current fitness.

RELATED: How To Pace Your Race

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FILED UNDER: Run / Training

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