The Multisport Marathoner: Marathon Core Pace

Start by entering the target distance and goal time in the vDot Website (link below). The site will kick out race, training and equivalent training paces. Next step is a reality check with the "Easy" paces. Get your Easy Pace dialed in so you don't waste energy training "endurance" faster than required. Part Two of this video is a detailed case study about testing Marathon Race Pace, what I call Core Pace. We test this Core Pace with specific preparation workouts. In these workouts, heart rate will mislead us in the first 15 minutes of the workout. Rather than seeking to increase workout pace... seek to build duration/distance. Remember you are seeking the specific capacity to run 26M/42km at Core Pace. I end by explaining how to see if you are tolerating these Core Pace sessions. /// LINK to the website: vdoto2.com

[@dancollison1]

Hi Gordo, you’ve made yet another really useful video; thank you.
Question about the difference between core pace and marathon pace. For a 3:00 marathon, MP is 4:16 min/km. To achieve that 4:16 average (taking into account water stops, etc.), are you recommending training at a slightly faster core pace? E.g., 4:12 or so? Thanks -

[@feelthebyrn]

It's usually 5-8s per K faster than average. Depends on the athlete.
There's typically a bit of pace fade late race, as well as run:walk segments for aid.
Looped race sim workouts, with simulated aid stations can dial it in.
Training paces need to be compared to lactate/hr/recovery data. It will become obvious if the training paces are realistic, or not.
Episode coming on "equivalent paces" for different race distances that will also help dial in what's reasonable.
As well, there is an important element of learning the race distance. Takes a few races for most of us to learn effective pacing. More than a few, for me.
G

[@dancollison1]

Thank you, that’s very helpful. Looking forward to the next video

[@brianward8141]

Thank you for all the information you share.
At point in your training block should you be able to do the training paces noted (easy, threshold, etc.) for your goal pace?
I.e. if you are doing a 16 week build to a marathon, should you be able to run at your goal pace's noted training easy pace from day 1 or is there a certain amount of time out from your race that this needs to happen for the goal pace to be realistic?

[@feelthebyrn]

If (any time) the training paces are too fast/intense then slow down and accept a slower pace. This is fundamental. Train to a realistic effort.
Be aware of the gap as you move towards your event. If the goal pace is realistic then the gap will close.
Unfortunately, there is no standard rate of improvement. We each progress at our individual rate.
That said, in the 3-7 week window pre-race, when you are doing your key Specific Preparation workouts... You should be able to hit your goal paces. If not then you're likely to struggle when you have "put it together" on race day.
G