Current Paces

14 July 2015:
The McMillan Predictor gives the following likely times based on recent data:

Figure 1 - McMillan data

Therefore, the obvious target for Mullingar this Sunday will be a sub 70min result, although anything faster than my (quite soft) PB of 1:11:36 would be success in my eyes. 

Anywhere near this time and the Balla 10km the following week will be aimed at sub 42mins. This course is reasonably challenging though, so again, even a new PB of less than 42:22 would be more than welcome.

Figure 2 - VDot data

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
The new training plan for 2014 brings a new range of paces and definitions, so here they are:

So, a much tighter range of paces which will bring its own risks regarding injury but if I feel it becomes too much then will consider easing back a touch.


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Previous plan for 2013:
I have taken the following paces as advised in Pfitzinger & Douglas's book 'Advanced Marathoning':

HR zones for training

So, most of my runs will be between 5:10/km and 5:30/km with just specific quality segments of sessions at a more intense pace. I'll review these figures in about 6 weeks time just to keep them updated, if required.