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4/18/16 7:43 P

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Yes - I did that run at 30/45 and still couldn't get down to 15 minutes per mile - so for my next long run ( which I think increases around a mile or so) I will use 30/60. It does seem strange to be walking more than running though. But anyway, I have been having some "problems" with my left foot lately ( maybe Plantar Fasciitis) and it was quite OK today - I had thought that it may interfere with my run but it didn't.

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4/18/16 7:31 P

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You are right. I missed it. However, my comment still applies -- training pace is for the long run, not (necessarily) the shorter mid week runs or speed work.

The best way to slow down is to walk more. In the recommended ratios at the bottom of the page, Jeff recommends 15/30 for a 15 minute mile (14:30 - 15:45). You can use :30/:30 and slow both the walk and the run down, but that's not my preferred way. I like keeping my run pace comfortable and adjusting the amount of walking to get the average pace I'm after.

You will be faster at a given ratio on shorter runs because you don't have time to tire as much. Slowing down more than you "have to" really helps when you get to those longer runs (over 10 miles). If you start out too fast, the later part of really long runs becomes really painful. That's what is tough about running marathons (and training for them). Smart pacing requires you to run slower than you "can" in the early part of the race or long training run to ensure that you can stay strong for the entire distance.

Edited by: LIVE2RUN4LIFE at: 4/18/2016 (19:34)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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BAZZA1234's Photo BAZZA1234 SparkPoints: (82)
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4/18/16 7:04 P

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Hmm - my webpage for http://www.jeffgalloway.com/training/magic
-mile/ shows training paces for all distances - including 5 &10K ??? But anyway - I am more interested in the HM and M training. My training pace for these distances is supposed to be 15 minutes per mile ( for a 10 minute magic mile) - last year, using 30/30, I was running paces much faster than this and starting again this year, although I have slowed it down still couldn't get down to that slow pace. This morning I had a 10 mile to do - so I changed to 30/45 and kept both my running and walking paces down low and managed to do an average 14min 30 pace for the 10 miles. I found it to be quite easy - except that I haven't done 10 miles for quite some time so it was "tiring" and I was happy when it was done :) I finished my HM last year at 12 minutes per mile average - so 14;30 is quite a bit slower. Still was tiring though!!!

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4/18/16 6:36 P

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Are you using the calculator on his web site? (Here):

www.jeffgalloway.com/training/magic-
mi
le/


You will notice that he provides a 10K race pace based on the MM, but only gives training paces for half and full marathon training. The training pace he has in mind here is for LONG RUNS, not for all training runs. Keep in mind that in his training plans for endurance distances, 10K is not a long run. It's these longer distances he has in mind when he is advising training paces in this calculator.

When training for a half or full marathon, the pace you use for the shorter mid-week runs will vary depending on whether or not you are training "to finish" or for a specific time goal.

I'd recommend that you get a copy of his book on training for 5K and 10K distances to see his training plans for these distances. (Your local library probably has a copy.)


Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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BAZZA1234's Photo BAZZA1234 SparkPoints: (82)
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4/18/16 2:56 P

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Jeffs magic Mile calculator basically works out a common training pace for any length of race. Eg say for a magic mile of 10mins per mile (just for ease of calculation) , he says that marathon race pace is 1.3 times the MM - and the training pace is that plus 2 minutes . So this training pace - based on marathon pace - is then used for all race distances. Somehow this doesn't make a lot of sense to me - if say I was training for a 10K race where race pace is much faster than marathon pace , training pace for a 10K should surely not be the same as that for running marathon distance longruns????

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