Preparing a running goal

Preparing a running goal

This article is part of stage 1 of marathon preparation

Preparing for a running goal, such as a half-marathon or a marathon, cannot be done seriously without testing one's abilities on the distance.

Saying "at the Paris marathon, I'm going to run in 3 hours 30" requires either a good knowledge of oneself and one's abilities, or it's just a dream.

The test that allows you to estimate your capacity to run a marathon in a given time without having to run the entire distance is done through the VMA test (Maximum Aerobic Speed). This test can help you set a goal that is within the realm of possibility.

The VMA test consists of determining, for a given period, the maximum speed at which you can run while remaining in an aerobic process.

This speed cannot be maintained throughout a marathon, but 70% to 80% of this speed can be your average speed on the marathon.

Knowing this average speed, you can determine your achievable goal, provided that you have the training to go the distance. (See our marathon training plan as well as marathon split times)

So if your VMA is 15 km/h, then 70% to 80% of 15 km/h (or 11 to 12 km/h) can be your average speed on a marathon, which translates to a goal between 3 hours 30 minutes and 4 hours.

While it is true that runners use the 80% of VMA figure to determine the Marathon Pace, it is important not to apply this rule to all runners, and that 70% of VMA is more reflective of the reality of the performances achieved for times greater than three hours in the marathon.

There are many ways to conduct a VMA test, including the 6-minute VMA test and the Léger Boucher test.

Another method for determining your goal is the Yasso test.