東京でのマラソン・陸上・駅伝

Training Advice

Last night I took the train with one of our members who is quite an experienced runner, but new to track work-outs. She wanted to know how fast to run her track repeats, and how to decide on targets for certain distances in races. I told her about the-10-second rule (or 4-second-rule for track races), and about Toni Nett and Frank Horwill. I will now try to give a few hints to all of you who are not quite sure how to set target paces for certain work-outs.

Almost 50 years ago Toni Nett published in his book Der Lauf (Berlin. Verlag Bartels und Wernitz, 1960) thumbrules to calculate possible personal records for common distances. The possible personal bests are calculated based on known performances on the next shorter distance. Manfred Steffny extended Toni Nett's rules to cover the marathon and the 100 km. He found these rules surprisingly accurate when comparing personal bests of hundreds of runners of different levels from beginner to world champion. Here is the list of these thumbrules as given in Manfred Steffny's book Marathontraining (Mainz, Verlag Dr. Hanns Krach, 1984, 5. ed.):

1500 m = 800 m x 2<br>

3000 m = 1500 m x 2 + 20 sec

5000 m = ((3000 m + 20 sec) x 5)/3

10000 m = 5000 m x 2 + 1 min

marathon = 10000 m x 5 - 10 min

100 km = marathon x 3 (for each minute the marathon time is faster than 3 hours, you should subtract one minute from the final 100 km time)

(from: http://jeltsch.org/running)

A bit easier is Frank Horwill's approach. In 1980, he invented the 4-second rule, which states that the time per 400m increases by 4 seconds as the distance increases. Same applies in kilometers, if the distance doubles, you slow down 10 seconds per kilometer. More about Frank on the links below - My favorite coach.

These rules help tremendously when planning races or track work-outs. For example, if you run 5k in 20min, just double it and add 100sec for a 41:40 10k. If you run 10k in 40min, just double it and add 200sec for a possible 1:23:20 target time for 20k.

Now, if you do track repeats, just do the same. If you run 10x400 in an average of 80sec, your target for 5x800 should be double plus 8sec, so, 2;48. This is assuming that break times are constant and conditions are stable. A good break time is about 80% of the time you run, so, if you run 400's in 80sec, take about 64 seconds break.

One more piece of advice, if you are new to track repeats, make sure you keep a log and figure out your averages on certain distances. Never start out faster than the average of your last work-out on the same distance!

OK, so, now it's time to get out there and try!

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Replies to This Discussion

Permalink Reply by juergen wittstock on March 6, 2011 at 4:23pm

Hey, why is nobody using this forum?

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Permalink Reply by Brian Goldstein on October 19, 2011 at 12:52pm

I am going to give this a try in a week or so.

Lately I have just been logging miles but I plan to start tracking my workouts more formally, see how this works for me.

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Permalink Reply by juergen wittstock on October 19, 2011 at 4:48pm

Yeah, Brian, if you have questions on how to design your work-outs, just use this forum!

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Permalink Reply by Jim Cissel on June 13, 2016 at 11:18am

It's good to have formats that is already proven but I think you need to deal with your body too.

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Permalink Reply by juergen wittstock on June 13, 2016 at 11:23am

Sure, but it seems to work for the average runner, and, interestingly, that does not depend on elite or recreational...

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Permalink Reply by Jon Holmes on October 19, 2011 at 5:48pm

Just did the figures for my PB 10km and my Marathon PB and that formula is almost spot on. Interesting.

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Permalink Reply by Richard Garnett on March 6, 2013 at 6:00am

great information as I have always found it confusing to work out paces for training or racing. Off the topic but can anyone suggest a half marathon in the Kansai area around November / December?

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Permalink Reply by juergen wittstock on March 6, 2013 at 12:25pm

Happy to have a reply to this again. I am sure many members would be willing to contribute their experience. I will start coaching university in Cambodia and hope that others on this page help me with it!

Races for Nov/Dec. are not yet on runnet, but please ask me again around May., I will try to find something!