You can set a goal time for a marathon based on your pace.
The first thing to remember is that you should have run at least two LSDs of about 30-35 kilometers before running a marathon, so that you can run a marathon without hitting the wall.
Don't take your 10km, half-marathon pace to set the marathon pace, because that's not a simple 1+1=2, the second half of the marathon is extremely torturous, extremely cruel. For example, the average half-marathon pace 500, then the marathon about to relax to 540, the finish time is less than 4 hours, just break 4; if the half-marathon pace 430, the marathon according to 458 pace to run, for 330 finish.
Pre-race LSD can use the marathon pace to run, to see what kind of pace you can achieve, so you can do a number of heart, the problem of what kind of goal should be set will be solved.
The above is my answer, I hope it can help you.
Even professional runners don't often run 42.195km in their normal training.
That's the beauty of the marathon,
unlike other sports, which are often doing the same intensity as the race in normal times, such as sprinting and middle distance running.
So it becomes important to predict marathon performance based on usual training.
There are many prediction algorithms in the academic world after the statistical analysis of big data,
Afei has also collected many algorithms, and I can say that I have collected all the mainstream prediction algorithms in the world at present.
And did it in the pacer app that I developed.
With a variety of algorithms, after the prediction, and then combined with their own heart price, to determine a target performance.
And then, in a more targeted way, you can develop a pacing strategy and a replenishment strategy for the race.
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The marathon is a tug-of-war that tests stamina, not only to test the power of the explosive test of stamina and endurance.
As for how to set the goal, I personally believe that it can be divided into several parts, the first: according to the usual results of their own training set, you can improve on the basis of the usual training 10-20 minutes or more. The second is: you can set the results into several time segments divided into each 10 kilometers, the first 10 kilometers can be run at the usual training speed, in 20-30 kilometers in the middle of the race can be appropriate to increase the speed of the set target as much as possible, due to the last 10 kilometers of the marathon is a difficult period, so in the middle and late appropriate to slow down the speed of retention. The last 10 kilometers is a difficult period of the marathon, so in the middle and late appropriate to slow down the pace to retain the stamina to do the final sprint to complete the target.
Lastly, I would like to remind you that because the marathon is a high load sport, you should not follow the wind blindly, after all, safety first.
According to their recent training status, they can set their own marathon goals! If the half-marathon can pull 15 kilometers with a marathon pace running, if it is a full-marathon can pull 30 kilometers with a marathon pace running, can be to try the athletic ability.
I run a marathon is generally based on the previous run out of the results to do, such as running into the 300 minutes, then 290 minutes, and so on, and some people are two minutes and three minutes so.
The most important thing for marathon results is of course the usual training. Monthly running 300, 10,000 meters 40 minutes. Run into the 330 properly