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How long should a horse be pace at one time, half marathon pace comparison table

How long should a horse be trained at one time?

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On Sunday In the Valencia Marathon, Kenyan athlete Kibiwo Kandi broke the half marathon world record of 58:01 set by Kamworo at the 2022 Copenhagen Half Marathon, with a final score of 57: 32, with an average pace of 2 minutes and 43 seconds.

Kipchoge set a world record of 2:01:39 in the 2022 Berlin Marathon, and his average pace was converted to 2:53, that is It is said that Kandi’s half marathon time per kilometer is about 9-10 seconds faster than Kipchoge’s full marathon time per kilometer.

The first half and the second half of the marathon

Pace consistency represents ability

Marathon is a high-intensity and long-term extreme sport. A stable pace in a 42.195-kilometer race absolutely requires scientific training and good endurance as the basis, especially when the speed is relatively fast, such as 4 This is especially true if the time is within hours.

We usually divide the competition into the first half and the second half. That is to say, if the time taken in the first half is the same as the time taken in the second half, this is an ideal situation. Some players even take the same time in the second half. It’s not often that half a race is faster than the first half.

In most cases, mass runners and even elite runners will experience speed drops to varying degrees in the later stages. Speed ??drops within a certain range are allowed and normal, because the marathon consumes a lot of energy. It is common for Cheng's physical strength to decrease, and if the speed drops too much, it is a sign of lack of ability and exhaustion.

In competition situations

The full marathon time is by no means equal to the half marathon time multiplied by 2

As mentioned above, the more stable the pace in the first half and second half of the full marathon, the better, but this does not mean that when you go all out, the time of the full marathon is equal to the time of the half marathon multiplied by 2;

Theoretically speaking, the physical exertion of a half-marathon is at most half that of a full marathon, or even less than half that of a full marathon. This means that the difficulty of a half-marathon is at most half or less than half that of a full marathon. By the same token, a full marathon is more than twice as difficult as a half marathon.

People often say that half-marathon is enjoyable, but full-marathon "hurts the body" means exactly this. Of course, with sufficient preparation, full-marathon will not cause so-called harm to the body.

So what is the relationship between the full marathon performance and the half marathon performance when you go all out? The Daniels Running Formula gives an estimate, as shown in the table below.

From 5 hours to 2 hours for the full marathon, on the basis of multiplying the half marathon time by 2, add 7 minutes to 5 minutes, which is approximately equal to the time for the full marathon, that is, from half marathon to For the whole marathon, the pace ranges from 10 seconds to 8 seconds per kilometer. The overall time increase rate ranges from about 2.5% to 4.5%.

Generally speaking, the speed drop per kilometer from half marathon to full marathon is basically about 8-10 seconds. The faster the speed, the total delay of full marathon is reduced compared with half marathon, but due to The faster the speed itself, the shorter the time it takes to complete the marathon, so the overall time rate is increasing.

The relationship between full marathon and half marathon results and the time phenomenon

This table is useful for running What kind of guiding value does it have?

For example

If you have a half-marathon level of 130, which is one and a half hours, then theoretically you have a level of less than 310;

If you can run within 130 for the whole marathon, but you can only run beyond 315 for the whole marathon, it means that your endurance for the whole marathon is not enough, and you need to strengthen your basic aerobic capacity.

Analyze from another angle

If you have a 300 level for the whole marathon, then your half marathon should logically have a 125 level;

If you have a 300 level for the full marathon Being able to run within 3 hours but unable to run within 125 for the half marathon means that your speed ability needs to be strengthened (this situation actually rarely happens).

Therefore, runners can predict their half marathon or full marathon abilities based on their actual level.

Predict the future full marathon world record from Candy’s half marathon world record

From here For the second time Candy broke the half-marathon world record, Kipchoge's full marathon world record was more than twice Candy's half-marathon record of 396 seconds, which was about 6 minutes and 36 seconds. Candy's average pace was also faster than Kipchoge's half-marathon record. Puchorg's full marathon pace is about 9 seconds per kilometer faster. Theoretically speaking, for the world record level, the gap between the two should not be that big;

For half marathon within 58 minutes, the full marathon pace is less than 58 minutes. At a little over 2 hours, the difference between the full marathon time and the half marathon time multiplied by 2 should only be about 330-320 seconds, rather than the gap reaching 396 seconds. This shows that Candy’s half marathon time this time The record-breaking results are extremely fierce, as evidenced by the fact that as many as four people broke the half-marathon world record in Valencia.

On the other hand, it also shows that there is still considerable room for improvement in the Malaysian world record. I believe that in the near future, Kipchoge or others may break the world record again.

According to Candy’s half marathon record multiplied by 2 plus about 320-330 seconds, theoretically, the world record should reach about 2:00:26-2:00:36, compared to The existing world record was improved by 1 minute.

In fact, Kipchoge has successfully achieved a breakthrough of 2 in the informal competition environment in 2022. What we are looking forward to next is who will be in the official competition, or it will be Kipchoge I broke the world record again, because the half-marathon world record has been broken, which shows that human training levels are still improving. This is the reason why we have full confidence in breaking the world record in the full marathon.

I believe that another goal of Kipchoge’s life is to achieve a truly meaningful break of 2 in a formal competition, just as Kipchoge’s famous saying-human beings have no limits.

Of course, the above analysis is just a theoretical speculation. There are many factors that affect whether the world record can be broken and the extent of the world record breaking. It requires the perfect combination of the right time, place, people and other factors.

Strengthen high-intensity aerobic training

Runners who hope to reach the 330 or 300 level are mature runners. They usually run a lot, and they also do longer distance training on weekends. For runners who want to improve their PB results, in addition to so-called running training, long-distance training also requires "big aerobic training" , all major aerobic training refers to the pace reaching marathon pace, higher intensity, longer time, longer distance, such as 15, 17, 19, 22, 25 kilometers and so on.

The training at this time is not just to run at running pace, but to run at competition pace, even 5-10 seconds faster than the marathon race. Various degrees of aerobic training play a very prominent role in improving endurance.

Some runners may ask, isn’t this just a half-marathon race?

Yes, you can either participate in a half-marathon or participate in online competitions by yourself. Many professional athletes frequently participate in half-marathon competitions. Participating in half-marathon competitions almost every week is a typical race.

For mature runners, intensive long-distance aerobic training is better than regular running training in improving endurance. However, it should be noted that this does not mean that you should not run training, but should be based on preparation for the competition. Period, reasonably install long-distance running or long-distance aerobic running.

Summary

The half marathon is more than half as difficult as the full marathon. Speeding up in the half marathon, It is 8-10 seconds faster than the full marathon speed, which is a normal pace.

Mature runners can improve their endurance through more half-marathon training, but they must be careful to do what they can to avoid overtraining.

The above is the content related to how long a horse should be matched at one time, and it is a sharing about the marathon world record. After reading the half marathon pace chart, I hope this will be helpful to everyone!