The theory behind making dreams happen | My challenge
In trying to find my base I realised that I also need to know what I am comparing to! How do I know if I am getting close?
First we can start with the marathon pace of 3.30. How does this compare to other distances? A marathon is a long way so it is only common sense to think that it is possible to run shorter distances at a faster pace. How can you even compare?
Runners world offer a great free tool – The Race Times Predictor. This is what is relevant to my marathon dream…
| Distance | Time |
|---|---|
| 1500 Meters | 6:07 |
| 1 Mile | 6:35 |
| 3K | 12:44 |
| 5K | 21:54 |
| 5 Miles | 36:15 |
| 10K | 45:39 |
| 10 Miles | 1:15:36 |
| Half Marathon | 1:40:43 |
Average speed
For a 3:30 marathon my average pace must be below 4:58 per km.
Based on a run in the “finding my base” week, my pace is 5:48 seconds per km (for a lot less than marathon distance).
Km run each week
The general consensus is that marathon runners should be running between 30 and 50 miles a week. I will build up to 40 miles (65 km)
At the moment I average about 10 km a week.
Body fat/ body composition
According to Asker Jeukendrup, M.D. and Michael Gleeson, M.D. in their book “Sports Nutrition,” male marathon runners should range from 5 to 11 percent body fat and women 10 to 15 percent body fat.
Conditioning
Two weights sessions a week – one upper body and one lower.
One evening with three circuits sessions.
My results
Longest individual run 5km (aim >30km)
Total km per week 5km (aim >65km)
5k park run time 23.17
1/2 marathon time Have not recorded but based on tool 1:47:06 (aim <1:40)
Marathon time Have not recorded but based on tool 3:43:19 (aim <3.30)
Skeletal muscle mass 38.5kg
Currently x2 weights sessions a week
Body fat percentage 19.3% (22.1% around trunk) (Aim <10%)
Average heart beat while exercising ?
resting heart rate 68 bpm