{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Marathon Handbook Podcast","title":"How To Find Your True Training And Race Pace (Without Guessing)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/b6414044\"></iframe>","width":"100%","height":180,"duration":3892,"description":"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.\nWe explore:\nSix pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)\nThe most effective tools and calculators to dial in your real fitness level\nHow to adjust pace throughout the season\nAnd how to use time trials and recent race data to plan smarter\nWhether 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.\n🔗 Resources Mentioned:\n▶ VDOT Calculator by Jack Daniels\n▶ McMillan Running Calculator\n\n📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter\n🎧 Listen to the podcast:\nSpotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6\nApple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922\n📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1\n⏱️ Timestamps / Chapters\n00:00 - Intro\n01:00 - Why Most Runners Guess Their Pace Wrong\n06:50 - The 6 Pacing Traps Runners Fall Into\n07:50 - #1: The Marathon Mathematician\n12:18 - #2: The Legacy PR Guy\n16:47 - #3: The Copycat\n22:20 - #4: The Tempo Merchant\n29:35 - #5: The Round Number Chaser\n34:45 - #6: The Negative Split Fantasist\n38:10 - Tools to Find Your Real Race Pace\n39:30 - Using Time Trials and VDOT\n42:50 - Recent Race Results as Fitness Predictors\n45:30 - How to Use Pace Calculators (VDOT, McMillan)\n49:45 - Short vs Long Race Prediction Accuracy\n56:50 - RPE and Recovery Runs\n59:30 - Final Thoughts + How To Apply This In Training\n1:01:00 - Upcoming Reviews & Channel Updates\nOur free marathon training plans:...","thumbnail_url":"https://img.transistorcdn.com/a3NORpFIoIUQrTnE2xXScFo8HEhxH6G0foNOPSlAx7c/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kMWVh/ZTE1YzI3MDk3ODJm/NDFmYmIzNWRkNGM0/NDc0Ny5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}