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Deciding on goal pace
My PR from I think 2018 or 2019 is 26:53 8:40ish pace). But when I was training for the half marathons, speed work based on the calculator for 5k had me at about 8:15 pace and I was able to nail those paces and even slightly faster in workouts. So should I go off those or use my PR minus some seconds (20-30??)? I’m feeling a little lost here, help! 🤪
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5 Replies
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Complete post :(wasn’t able to edit)
So I just started Luke’s 5k intermediate plan from Final Surge this week, and am trying to figure out what to use as my goal for the 5k.
A little background, I didn’t start running till I was almost 42 and never really followed any training plan for 5k, and for other distances, just Higdon for my first half and then Luke’s plans for two half marathons and two marathons in 2021 and 2022. So I am not really sure how to gauge what my goal should be since shorter faster races are so different (at least they feel so different to me!). And I haven’t really been running many of them lately, either.
My PR from I think 2018 or 2019 is 26:53 8:40ish pace). But when I was training for the half marathons, speed work based on the calculator for 5k had me at about 8:15 pace and I was able to nail those paces and even slightly faster in workouts. So should I go off those or use my PR minus some seconds (20-30??)? I’m feeling a little lost here, help! 🤪
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I always hear the coaches in here say “train for where you’re at”. To me, that means train for where you’re currently at. 2018/2019 sounds like a minute ago so I’m not sure if that helps you set a good goal? Personally, I’ve had a lot of success using my most recent race time and plugging that into the race equivalency calculator to look at other distances and set a realistic goal. I’ve also learned to give myself a small buffer rather than overshooting the goal by picking an arbitrary number. This works for me, I hope you find what works for you too!
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Thank you for your feedback Leah! That is kind of what I have started doing, but I’m afraid about keeping that fast pace up for so long! The most I had to do was 1 km at 8:15 and while I was able to hit the pace, a mile is quite a bit longer than a km. I see a workout coming up where (unless I am misreading something) I am supposed to do mile repeats at my goal pace and I can’t imagine I will be able to hold that pace already? 😩 But I also don’t want to do something too easy and sell myself short either!
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Following these plans will make you stronger than you think you are! I’m intimidated all the time by workouts at the start of a segment. It’s part of what makes it fun 💪.
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That’s what I’m hoping! 😁 But I think there might be an omission on the workout I was referring to, I think it’s supposed to be goal HM race pace rather than just goal pace. Just based on the progressions from the previous and following weeks. I will have to ask Luke to make sure though.
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