Always check with your doctor prior to starting/modifying any exercise/nutrition program. The information presented on this site constitutes my opinions/viewpoints and should not be used as medical, personal, training, or professional advice.
"OBstacles are what you see when you take your eyes off the goal." --unknown
Steamtown Marathon 2008
my target paces and heart rates

Disclaimer: The information presented on this site is based upon my opinions and experiences and should not be used as medical, personal, training, or professional advice or recommendations. "Individuals with underlying health issues are at increased risk for medical complications during the running of a marathon. While medical problems occurring during marathon running are relatively rare, they can be serious enough to result in death or long-term impairment. The majority of serious marathon-related health complications are caused by pre-existing cardiovascular conditions. Specifically, diseases of the heart muscle, heart valves, and coronary arteries may increase the risk of adverse health events during strenuous exercise...Discuss your plans for marathon training and participation with a professional health care provider. Your health care provider should be familiar with diseases relevant to athletes AND with the physiologic stresses inherent in marathon running. Your medical provider may wish to conduct some form of cardiovascular disease screening prior to participation."*1

My Heart Rate Stats
Max Heart Rate (MHR)
* Estimated: 208 - (0.7 * age) =
208 - (0.7 * 48) = 174.4 bpm
* Measured: 179 bpm
Resting Heart Rate (RHR)
Measured: 40 bpm
McMillan Running Calculator
Provides estimated paces for various races based upon a past race performance.

The information below are my training paces which I determined using a recent marathon race time (4 hours) and the McMillan Running Calculator (MRC). I have modified some of the numbers from the running calculator to include the faster ranges specified by the FIRST Marathon Training Program (from the book Run Less, Run Faster ).

The heart rate information was calculated using my maximum and resting heart rate. Some runners do pace based training, others do heart rate based training, and still others use a combination of the two. My training is mainly pace based, although I analyze the heart rate information to determine fitness trends. Because it is so subjective, perceived exertion level is not always an accurate reflection of current fitness. Heart rate measurements provide me with a more accurate assessment. The heart rate information allows me to answer questions such as "Is completing X distance at Y pace becoming easier?". With proper training, over time the average heart rate for a given pace and distance generally decreases, indicating that the heart is having to work less to maintain that pace for that distance. However, heart rate can be affected by factors such as temperature and illness. In addition, if the heart rate monitor does not have good consistent contact with the skin, it can have erroneous readings.

Legend: MRC: McMillan Running Calculator, MHR (Maximum Heart Rate), MP (Marathon Pace), PR (Personal Record),
RI (Rest Interval), m (meters), min (minutes), mi (miles)
Race Paces Target Pace PR
Marathon 9:03 - 9:09 / mi
(03:56:16 - 04:00:00)
9:03/mi (03:56:16)
Date: 10/2008
Steamtown Marathon
Half Marathon 8:12 - 8:40 / mi
(01:47:22 - 01:53:42)
MRC: 8:33/mi
8:12/mi (01:47:22)
Date: 01/2009
3M Half Marathon
15K 8:22 - 8:35 / mi
MRC: 8:22/mi
10K 8:15 - 8:25 / mi
MRC: 8:05/mi
8:10/mi (00:50:45)
Date: 12/2008
Arlington Winter Run
5K 8:00 - 8:15 / mi
MRC: 7:48/mi
8:00/mi (00:25:16)
Date: 7/2008
DRC Independence Day 5K
Endurance Workouts Target Pace Range Target Heart Rate
Long Run (16+ mi) 9:17 - 9:47 / mi (9:30/mi) 132-150 bpm (74%-84% MHR)
Fast Finish Long Run (16+ mi, last 1/3 to 1/2 of
total distance at marathon pace or below)
Part 1: 9:17 - 9:47 / mi
Part 2: Less than 9:09/mi (MP)
Part 1: 132-150 bpm (74%-84% MHR)
Part 2: 141-158 bpm (79%-88% MHR)
Medium Long Run (11-15 mi) 9:17 - 9:47 / mi (9:30/mil) 132-150 bpm (74%-84% MHR)
Stamina Workouts Target Pace Range Target Heart Rate
Tempo Run (3 - 7 mi) 8:20 - 8:42 / mi 147-163 bpm (82%-91% MHR)
Steady State Run (3-10 mi) 8:42 - 8:57 / mi 141-158 bpm (79%-88% MHR)
Tempo Intervals (2-3 mi repeats with
rest interval in between)
8:13 - 8:30 / mi 147-163 bpm (82%-91% MHR)
Speed / Interval Workouts Target Pace Range Target Heart Rate
Mile (1600m) Repeats, RI: 400m, 1-1.5 min 7:42 - 8:10 / mi 166-170 bpm (93%-95% MHR)
1200m Repeats, RI: 2 min 7:45 - 8:08 / mi 166-170 bpm (93%-95% MHR)
800m Repeats, RI: 1.5 min 7:34 - 7:54 / mi 166-170 bpm (93%-95% MHR)
400m Repeats, RI: 400m? 7:14 - 7:38 / mi 166-170 bpm (93%-95% MHR)
200m Strides, RI: 200m 6:18 - 7:30 / mi 166-170 bpm (93%-95% MHR)
Heart Rate Zone Percentage of MHR Target Heart Rate
Aerobic 70%-80% MHR 125-143 bpm
Anaerobic 80%-90% MHR 143-161 bpm
VO2Max (Red Line) 90%-100% MHR 161-179 bpm


*1 Boston Marathon Medical Directors: Pierre d'Hemecourt, MD (Co-Medical Director), Sophia Dyer, MD (Co-Medical Director), Aaron Baggish, MD