March 4, 2020
<Race Pace Ks>
My fitness goal this season is to run a sub-3.5 marathon. I ran a near sub-3.5 race at Tateyama Marathon, and I am already quite content with my achievement. My mind therefore is already looking ahead to set a new goal for Year 2021. My next goal is to run a sub-3.15 marathon, that is to say finishing a marathon under 3:15:00. To achieve the goal I need to run each K in 4:36, and be able to repeat it 42 times without a break. I am already capable of running each K in 4:55 and repeat it 42 times, so my next goal is slashing 19 seconds from each lap. I can't get there in one fell swoop. It's going to be a gradual process.
First of all, I must get used to the new and faster pace. How am I going to do it? I can't change the pace of my regular tempo run all of a sudden from 4:55 to 4:36. I'd get burned out immediately. My realistic approach is to make it 1 K repeats at the new target pace with a short active rest between repeats. I did it for a trail, and was pretty satisfied with the approach. I'm going to do it to replace 1-hour jog at least once a week.
I still haven't decided what to do with interval training. My target pace was 4:30 when aiming at sub-3.5. When you aim at a sub-3.15 marathon, you must run each K 6.5 % faster than before. 6.5 % of 4:30 is 18 seconds. 18 from 30 leaves 12. Therefore my target for intervals from now on is most likely to be 4:12.
4:36, and 4:12. These are my new most important numerical targets.
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