Knowing how to run at the correct pace is perhaps the most critical part of a successful marathon. Never run too fast at the start because soon you will hit the wall and you will be too tired to make it to the finish line. You can still reach the finish line is you start slow but in the end you will wonder if you could have done much better in the race. The perfect running pace is somewhere in the middle of these too; not start too fast or too slew.
The 80 x 100 running workout is perhaps the best marathon tip that one can ever get. This method can be used to evaluate your overall running fitness and determine the optimum marathon pace for you to run at. You can find out how good you can be if you try this workout.
If you think you can run a marathon for 3 hours and 45 minutes then this is what you need to do. What you do is to try to run 800 meters on the track at 3 minutes and 45 seconds pace. Then rest and recover for an equal amount of time, 3 minutes and 45 seconds. Then you should repeat this run-rest internal nine more times for a total of ten cycles. This is not difficult at all.
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In the same way if you were to run a 4 hour marathon, you training would be to pace your 800 meter repeats at 4 minutes run and 4 minutes rest in between. So for other time goals you can just follow the same formula and it should be easy.
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If you don’t know what the right pace is to start at, then just take your best guess and start there. For ten intervals, if the goal you set at the start is difficult for you to reach then go for a slower pace and try again. You can increase your time if you are able to still have energy after doing it ten times.
You should experiment until you are able to arrive at the best pace that you can maintain consistently for all ten intervals. This will be your new marathon pace. Before running the marathon make sure you be consistent in your pace training until up to two weeks before the race. You can then run with confidence because you know that you will not hit the wall or finish only half as well as you could.
The mathematical quirk only works for pacing in a marathon and it will not work for 5 k pacing. But you can still use the workout to do your base training for other distances, because it is a good workout for any distance race.