Projected Ironman Run Split
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PrinceofClydes posted 42 weeks ago.
Paul Devashish is collecting data over at slowtwitch regarding the supposed 70% ratio between your stand alone 10k time and your IM marathon time.
Any good to you?
my 10k = 60 mins
at 70% pace = 85.8 mins
(that's 1.43 x 60 mins)
therefore my IM marathon split should be = 4.2 x 85.8 = 360 mins or 6 hours
at IMC last month I had a 6:13 run split or 68% of my 10k pace.
Try that,
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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Red5 posted 42 weeks ago.
The 30min formula was exact for me, but I wouldn't put too much stock in that. I ran a 2:59 open marathon in Jan and split a 3:30 run at IMAZ.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
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PrinceofClydes posted 42 weeks ago.
Here's actual datacomparing people's 10k times to their IM run splits courtesy of Gandalf.
10K IM Marathon %
MonicaB 00:48:00 03:54:00 86.56%
mcdeve 00:39:00 03:17:00 83.54%
matti58 00:41:30 03:34:00 81.84%
jamesinlv 00:40:43 03:30:15 81.72%
sentania 00:39:27 03:27:00 80.42%
irnman1961 00:41:30 03:39:00 79.97%
AR 00:39:00 03:26:00 79.89%
Tribodyboarder 00:47:00 04:09:00 79.65%
georgereid2006 00:38:32 03:25:27 79.15%
triatma 00:31:30 02:48:00 79.13%
he143552 00:35:25 03:09:00 79.08%
runlikeamother 00:38:00 03:23:00 79.00%
georgereid2007 00:40:00 03:34:07 78.84%
linhardt 00:42:56 03:50:24 78.64%
georgereid2003 00:37:42 03:22:32 78.55%
Murphy's Law 00:37:57 03:24:00 78.50%
BIGZACH 00:34:30 03:07:00 77.86%
tobias 00:33:45 03:03:00 77.83%
micke_s 00:39:24 03:34:00 77.70%
namaste 00:39:00 03:33:00 77.27%
Hickory 00:39:49 03:38:00 77.08%
ajo 00:35:10 03:13:00 76.89%
RayO 00:35:20 03:14:00 76.86%
SatMark 00:39:30 03:38:00 76.46%
rockfish 00:36:30 03:22:00 76.25%
jaylew 00:39:00 03:38:00 75.50%
Seth 00:38:00 03:33:00 75.29%
lakerfan 00:38:00 03:33:00 75.29%
theraid 00:37:00 03:27:41 75.18%
ZippityDuDah 00:40:00 03:45:00 75.02%
periphiral 00:41:37 03:55:00 74.73%
Lavery 00:35:00 03:18:00 74.60%
Justin in OK 00:40:10 03:48:00 74.34%
Slayer Hate Breed 00:35:30 03:22:30 73.98%
dallas 00:36:00 03:26:00 73.75%
amartinez 00:37:58 03:37:33 73.65%
Schwimmwagen 00:41:20 03:57:00 73.60%
Ironroo 00:37:45 03:38:00 73.08%
Gandalf 00:40:00 03:51:00 73.07%
Espen Wagener 00:35:32 03:25:32 72.96%
rroof1 00:38:39 03:44:00 72.81%
Gervs 00:34:00 03:19:00 72.10%
fyzz 00:33:58 03:19:00 72.03%
BarryP 00:35:00 03:28:00 71.01%
TBinMT 00:37:30 03:44:00 70.65%
Devashish Paul 00:37:00 03:42:00 70.33%
CCF 00:40:00 04:03:00 69.47%
astroman 00:39:12 03:59:00 69.22%
jsmith 00:39:00 03:58:00 69.15%
rroof2 00:37:55 03:54:00 68.38%
fred_h 00:40:52 04:13:50 67.94%
princeclydes 01:00:00 06:13:00 67.88%
malvern Star 00:39:00 04:03:00 67.73%
Herbert 00:41:29 04:23:13 66.51%
Bella 00:35:10 03:45:00 65.96%
mileader 00:48:27 05:14:00 65.11%
LastManWalking 00:49:47 05:24:00 64.84%
TriBrian 01:00:00 06:45:00 62.52%
canuck8 00:42:22 04:52:00 61.23%
georgereid2004 00:38:13 04:23:30 61.20%
IRONLOBO 00:33:25 04:48:00 48.96%
Hawaii Qualification Analysis
Indications are 70-75% for up to two standard deviations at most levels of performance.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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PrinceofClydes posted 42 weeks ago.
Then there is your training pace..
try the McMillan's Training Calculator:
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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Red5 posted 42 weeks ago.
I've never run a stand alone 10K, but ny bst Olympic 10K is 37 and change.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
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428 days
phaedrus posted 42 weeks ago.
Thanks for the info POC, that is some good data. And a great link to the training calculator. That is exactly what I was looking for to get an idea of my projected times for other races. But, as a newbie, my only race time is the run split from my half-iron tri where I went 1:51:59.25
I don't have any stand alone run times of any distance to plug into the training calculator. So I was trying to "convert" my tri run split to a stand alone 1/2 marathon time.
Anyway, your links are great. I need some more stand alone run times, but I don't like to run without swimming and biking first (I need an excuse for going slow :) )
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428 days
phaedrus posted 42 weeks ago.
I was wondering if you could just plug in tri run splits into a training calculator like the one POC posted.
I just put in Red5's 3 hr marathon into it and it gave me 38 minutes for his projected 10K time. So maybe it works to project tri run splits pretty well?
But I imagine that the training speeds (endurance, stamina, speed, etc) that it gives for Red5 using his tri splits are way off (too slow?).
I think I need pure stand alone runs to determine good training speeds?
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750 days
Red5 posted 42 weeks ago.
Slow by maybe a few min. I did run an 8K in 29 and change.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
I am under the impression (did I read this somewhere?) that a good Ironman run split is 30 minutes slower than a stand alone marathon.
If this is the case, is there a way to project a 70.3 run split based upon a stand alone half marathon time (would it be 15 minutes slower?)
How about the shorter distances?
Just curious, and thought I'd ask the experts.