It seems logical to use half marathon pace in training. But it’s the definition of a gray area physiologically.
At MARATHON pace (or just a touch slower), you’re getting some of the aerobic benefits of an easy runs. You’re also right at that edge where lactic acid JUST begins to be produced. Lots of good benefits here for endurance runners.
At LACTATE THRESHOLD pace (usually between half marathon and 10k pace – see last week’s post!), your strength endurance is being built. This is right where lactic acid begins to increase more faster than you can clear it (which will lead to slow down eventually). Again, lots of good benefits here!
Almost squarely in the middle of those two is little old half marathon pace! You have one foot in each camp, never fully realizing the benefit of either.
Take a 2-hour half marathoner (9:09 HM pace). His or her marathon pace is roughly 9:30 while lactate threshold pace is about 8:45. So training at 9:09 is not really maximizing the stimulus in either direction – a gray area!
Now, if you are racing a half marathon and want to do a couple sessions using race pace to become relaxed and smooth at the pace, I get that. I prescribe similar stuff for my athletes at times. But anything more than this is less than ideal.
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