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How To Find Your True Training And Race Pace (Without Guessing)

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Manage episode 482889915 series 3571750
Content provided by Marathon Handbook. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Marathon Handbook or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.

We explore:

  • Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)
  • The most effective tools and calculators to dial in your real fitness level
  • How to adjust pace throughout the season
  • And how to use time trials and recent race data to plan smarter

Whether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.

🔗 Resources Mentioned:

VDOT Calculator by Jack Daniels

McMillan Running Calculator

📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter
🎧 Listen to the podcast:
Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6
Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922
📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1
⏱️ Timestamps / Chapters

00:00 - Intro

01:00 - Why Most Runners Guess Their Pace Wrong

06:50 - The 6 Pacing Traps Runners Fall Into

07:50 - #1: The Marathon Mathematician

12:18 - #2: The Legacy PR Guy

16:47 - #3: The Copycat

22:20 - #4: The Tempo Merchant

29:35 - #5: The Round Number Chaser

34:45 - #6: The Negative Split Fantasist

38:10 - Tools to Find Your Real Race Pace

39:30 - Using Time Trials and VDOT

42:50 - Recent Race Results as Fitness Predictors

45:30 - How to Use Pace Calculators (VDOT, McMillan)

49:45 - Short vs Long Race Prediction Accuracy

56:50 - RPE and Recovery Runs

59:30 - Final Thoughts + How To Apply This In Training

1:01:00 - Upcoming Reviews & Channel Updates

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/
Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

  continue reading

72 episodes

Artwork
iconShare
 
Manage episode 482889915 series 3571750
Content provided by Marathon Handbook. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Marathon Handbook or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.

We explore:

  • Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)
  • The most effective tools and calculators to dial in your real fitness level
  • How to adjust pace throughout the season
  • And how to use time trials and recent race data to plan smarter

Whether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.

🔗 Resources Mentioned:

VDOT Calculator by Jack Daniels

McMillan Running Calculator

📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter
🎧 Listen to the podcast:
Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6
Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922
📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1
⏱️ Timestamps / Chapters

00:00 - Intro

01:00 - Why Most Runners Guess Their Pace Wrong

06:50 - The 6 Pacing Traps Runners Fall Into

07:50 - #1: The Marathon Mathematician

12:18 - #2: The Legacy PR Guy

16:47 - #3: The Copycat

22:20 - #4: The Tempo Merchant

29:35 - #5: The Round Number Chaser

34:45 - #6: The Negative Split Fantasist

38:10 - Tools to Find Your Real Race Pace

39:30 - Using Time Trials and VDOT

42:50 - Recent Race Results as Fitness Predictors

45:30 - How to Use Pace Calculators (VDOT, McMillan)

49:45 - Short vs Long Race Prediction Accuracy

56:50 - RPE and Recovery Runs

59:30 - Final Thoughts + How To Apply This In Training

1:01:00 - Upcoming Reviews & Channel Updates

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/
Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

  continue reading

72 episodes

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