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
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⏱️ 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
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