Half Marathon Pacing Chart
“1/4/8” Method
Compiled by Mark Lorenzoni
(Leah's coach from the Charlottesville Track Club)
Please note that, if you follow the “1/4/8” pacing regimen, you should be in “control” at mile 9, therefore, feeling good enough to pick it up quite a bit over the last 5 miles. Remember: do NOT warm up prior to the start of the race…instead, use the first mile as your “warm up” .
GOAL/PACE
|
MILE 1
|
MILES 2-4
|
MILES 5-8
|
MILES 9-13.1
|
2:37 (12:00/mile)
|
12:30-13:00
|
12:05-12:15
|
~11:55-12:00
|
11:35-12:00
|
2:33 (11:40/mile)
|
12:10-12:40
|
11:45-11:55
|
~11:35-11:40
|
11:15-11:40
|
2:28 (11:20/mile)
|
11:50-12:20
|
11:25-11:35
|
~11:15-11:20
|
10:55-11:20
|
2:24 (11:00/mile)
|
11:30-12:00
|
11:05-11:15
|
~10:55-11:00
|
10:35-11:00
|
2:20 (10:40/mile)
|
11:10-11:40
|
10:45-10:55
|
~10:35-10:40
|
10:15-10:40
|
2:15 (10:20/mile)
|
10:50-11:20
|
10:25-10:35
|
~10:15-10:20
|
9:55-10:20
|
2:11 (10:00/mile)
|
10:30-11:00
|
10:05-10:15
|
~9:55-10:00
|
9:35-10:00
|
2:06 (9:40/mile)
|
10:10-10:40
|
9:45-9:55
|
~9:35-9:40
|
9:15-9:40
|
2:02 (9:20/mile)
|
9:50-10:20
|
9:25-9:35
|
~9:15-9:20
|
8:55-9:20
|
1:58 (9:00/mile)
|
9:30-10:00
|
9:05-9:15
|
~8:55-9:00
|
8:35-9:00
|
1:53 (8:40/mile)
|
9:10-9:40
|
8:45-8:55
|
~8:35-8:40
|
8:15-8:40
|
1:49 (8:20/mile)
|
8:50-9:20
|
8:25-8:35
|
~8:15-8:20
|
7:55-8:20
|
1:45 (8:00/mile)
|
8:30-9:00
|
8:05-8:15
|
~7:55-8:00
|
7:35-8:00
|
1:40 (7:40/mile)
|
8:10-8:40
|
7:45-7:55
|
~7:35-7:40
|
7:15-7:40
|
1:36 (7:20/mile)
|
7:50-8:20
|
7:25-7:35
|
~7:15-7:20
|
6:55-7:20
|
1:32 (7:00/mile)
|
7:30-8:00
|
7:05-7:15
|
~6:55-7:00
|
6:35-7:00
|
1:25 (6:30/mile)
|
7:00-7:30
|
6:35-6:45
|
~6:25-6:30
|
6:05-6:30
|
No comments:
Post a Comment