Have you ever wondered how to pace an ironman run? Or a half ironman? Do you know how to determine a target pace for a marathon based on your 10k time? This chart will help you!
Here is how you use it (to figure out a target pace for a new distance given a known pace for a different distance)
- Find a recent race result that you think of as "typical" that is on a similiar course to the one you are trying to figure out
- Figure out what the "Vdot" of that race was
- Then use the same vdot and look at the other unknown distance to figure out your expected time
As an example:
-In the recent half ironman, an athlete I coach did the run in 1:43, for a Vdot of 47. This same 47 vdot suggests he should be able to do a half marathon (not in an triathlon) in 1:36, or an ironman run in 4:07
-I have found this table to be SPOOKILY accurate
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- Proper pacing across non-triathlon runs and triathlon run legs