“Total training time” refers to the time actually spent running

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I stands for interval training 5

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② For runners who are not ready for a marathon, m-pace can build confidence

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M stands for marathon pace running 3

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I also suggest that the m-pace run in a single training should not exceed 20% or 29 km of the weekly run, and the upper limit should be the amount reached first

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I also like to combine m-pace with e-pace and t (threshold) pace

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E stands for easy running / L stands for long distance running 2

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Table 4-1 lists some m-pace training programs that may be used

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For runners who have not yet run a marathon, we can refer to the VDOT values corresponding to the common distance races in the VDOT table [training parameters] – these VDOT tables list the relationship between the performance in various distance races and the corresponding marathon time

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Recently, runners who have conscientiously completed several 10km races have another way to estimate the m-pace, that is, to estimate the whole horse time according to the time that is 3 minutes slower than the 10km race time every 10km, so as to calculate the m-pace

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It is suggested to limit the m-run to 110 minutes or 29 kilometers, and take the first amount as the upper limit

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■ table 4-1 marathon pace (m) training note: this table was created by Jack Daniels calculator designed by “smart running project”

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Gradually, they are full of confidence to finish the long distance at a speed slightly faster than E

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Figure 4-1 (and table 5-4 in Chapter 5) lists some percentages of VDOT and maximum heart rate, which should be close to what you need to achieve according to the time you plan to finish the marathon

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R stands for repetition training / h stands for high intensity repetition training Differences: ① pace: e ＜ m ＜ t ＜ I ＜ R ＜ h ② heart rate: e ＜ m ＜ t ＜ I ＜ R ＜ h marathon pace – just like its name, marathon pace refers to training with the planned marathon race pace, which is called “m run”

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The training purpose of m-race: ① for the runners who are preparing for the marathon, it is to adjust the pace, gradually adapt to the m-pace, and ensure that they can maintain this pace in the race

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In the M training plan, it is completed in strict accordance with the target plan (fixed) speed, which may be faster or slower than the match speed! Some people call it rhythm running..

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To predict your reasonable m-pace, it’s best to use the long distance race you’ve run recently as a reference (for example, half marathon is better than 1.6K race in predicting m-pace ability)

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Note: m-pace running not only refers to the pace of marathon, but also refers to the pace plan of other race distances

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Some of them also include the training time of t-pace

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T stands for threshold running 4

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In this kind of mixed training, the maximum cumulative training time at m-pace may be less than that of a fixed speed m-pace

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