Useful Information
http://www.marathonguide.com/info/runningloginfo.cfm - An online running log. Register, it’s free, and keep an online journal of the miles you’re logging. It’s nice because it lets you enter a lot of information and keeping a log is a great idea.
http://www.runnersworld.com – Yeah, pretty much the authority on running. You’ll find lots of helpful information about all kinds of running related topics.
http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=126;s=2_1;site=1 - This page has great explanations and illustrations of proper stretching techniques.
http://www.spashcc.com/nutrition.htm - This is a website from the Stevens Point high school kick-butt cross country team about nutrition. Good food info.
http://www.usatf.org/routes - If you’d like to map a route that is a certain mileage or find out how long your runs usually are, use the map at this website. It’s what the club uses to plan our running routes – you can search ‘Stevens Point’ and it will show you a huge list of routes that other runners have created.
http://www.halhigdon.com/ - Hal Higdon is a bit of a marathoning guru. If you’re looking for general information or even a detailed marathon training regimen, you’ll find it here.
http://www.marathontraining.com/ - Focused directly on marathon training, this website is another fountain of helpful knowledge.
http://www.aidsmarathon.com/ - This is an interesting program that you may be interested in in the future. If you’re ever living in a big city, check this out.
http://www.coolrunning.com/ - Yet another authority on running…
Word from the VP of PR:
You can get 20% off of shoes from Shippy's if you tell them you're a part of the UWSP Marathon Club, they offer expert advice about shoes and will even find the right shoe to fit your foot.
From
Rogan's you can buy one pair and get
another for 1/2 off, which is a great deal if you're going to buy two
pairs of shoes, which is advisable but not mandatory. Or you can go in with
a friend and split the difference.
If you know of some more good ones, email them to marathon@uwsp.edu and we'll add them to the list...
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Running Pace Chart Use this chart to determine your time/mile for various distances runs. |
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mile time |
2 miles |
3 miles |
(3.107
|
3.5 miles |
5 miles |
6 miles |
(6.214 miles)
|
(9.321 miles)
|
10 miles |
(12.427 miles)
|
(13.109
|
15 miles |
(15.534
|
(18.641
|
20 miles |
(26.219 miles)
|
|
4:45 |
9:30 |
14:15 |
14:45 |
16:38 |
23:45 |
28:30 |
29:31 |
44:16 |
47:30 |
59:02 |
1:02:16 |
1:11:15 |
1:13:47 |
1:28:33 |
1:35:00 |
2:04:32 |
|
5:00 |
10:00 |
15:00 |
15:32 |
17:30 |
25:00 |
30:00 |
31:04 |
46:36 |
50:00 |
1:02:08 |
1:05:33 |
1:15:00 |
1:17:40 |
1:33:12 |
1:40:00 |
2:11:06 |
|
5:15 |
10:30 |
15:45 |
16:19 |
18:22 |
26:15 |
31:30 |
32:37 |
48:56 |
52:30 |
1:05:15 |
1:08:49 |
1:18:45 |
1:21:33 |
1:37:52 |
1:45:00 |
2:17:39 |
|
5:30 |
11:00 |
16:30 |
17:05 |
19:15 |
27:30 |
33:00 |
34:11 |
51:16 |
55:00 |
1:08:21 |
1:12:06 |
1:22:30 |
1:25:26 |
1:42:32 |
1:50:00 |
2:24:12 |
|
5:45 |
11:30 |
17:15 |
17:52 |
20:08 |
28:45 |
34:30 |
35:44 |
53:36 |
57:30 |
1:11:27 |
1:15:23 |
1:26:15 |
1:29:19 |
1:47:11 |
1:55:00 |
2:30:45 |
|
6:00 |
12:00 |
18:00 |
18:38 |
21:00 |
30:00 |
36:00 |
37:17 |
55:55 |
1:00:00 |
1:14:34 |
1:18:39 |
1:30:00 |
1:33:12 |
1:51:51 |
2:00:00 |
2:37:19 |
|
6:15 |
12:30 |
18:45 |
19:25 |
21:53 |
31:15 |
37:30 |
38:50 |
58:15 |
1:02:30 |
1:17:40 |
1:21:56 |
1:33:45 |
1:37:05 |
1:56:30 |
2:05:00 |
2:43:52 |
|
6:30 |
13:00 |
19:30 |
20:12 |
22:45 |
32:30 |
39:00 |
40:23 |
1:00:35 |
1:05:00 |
1:20:47 |
1:25:13 |
1:37:30 |
1:40:58 |
2:01:10 |
2:10:00 |
2:50:25 |
|
6:45 |
13:30 |
20:15 |
20:58 |
23:37 |
33:45 |
40:30 |
41:57 |
1:02:55 |
1:07:30 |
1:23:53 |
1:28:29 |
1:41:15 |
1:44:51 |
2:05:50 |
2:15:00 |
2:56:59 |
|
7:00 |
14:00 |
21:00 |
21:45 |
24:30 |
35:00 |
42:00 |
43:30 |
1:05:15 |
1:10:00 |
1:27:00 |
1:31:46 |
1:45:00 |
1:48:44 |
2:10:29 |
2:20:00 |
3:03:32 |
|
7:15 |
14:30 |
21:45 |
22:31 |
25:22 |
36:15 |
43:30 |
45:03 |
1:07:34 |
1:12:30 |
1:30:06 |
1:35:03 |
1:48:45 |
1:52:37 |
2:15:09 |
2:25:00 |
3:10:05 |
|
7:30 |
15:00 |
22:30 |
23:18 |
26:15 |
37:30 |
45:00 |
46:36 |
1:09:54 |
1:15:00 |
1:33:12 |
1:38:19 |
1:52:30 |
1:56:30 |
2:19:49 |
2:30:00 |
3:16:38 |
|
7:45 |
15:30 |
23:15 |
24:05 |
27:08 |
38:45 |
46:30 |
48:09 |
1:12:14 |
1:17:30 |
1:36:19 |
1:41:36 |
1:56:15 |
2:00:23 |
2:24:28 |
2:35:00 |
3:23:12 |
|
8:00 |
16:00 |
24:00 |
24:51 |
28:00 |
40:00 |
48:00 |
49:43 |
1:14:34 |
1:20:00 |
1:39:25 |
1:44:53 |
2:00:00 |
2:04:16 |
2:29:08 |
2:40:00 |
3:29:45 |
|
8:15 |
16:30 |
24:45 |
25:38 |
28:53 |
41:15 |
49:30 |
51:16 |
1:16:54 |
1:22:30 |
1:42:32 |
1:48:09 |
2:03:45 |
2:08:09 |
2:33:47 |
2:45:00 |
3:36:18 |
|
8:30 |
17:00 |
25:30 |
26:24 |
29:45 |
42:30 |
51:00 |
52:49 |
1:19:13 |
1:25:00 |
1:45:38 |
1:51:26 |
2:07:30 |
2:12:02 |
2:38:27 |
2:50:00 |
3:42:52 |
|
8:45 |
17:30 |
26:15 |
27:11 |
30:37 |
43:45 |
52:30 |
54:22 |
1:21:33 |
1:27:30 |
1:48:44 |
1:54:42 |
2:11:15 |
2:15:55 |
2:43:07 |
2:55:00 |
3:49:25 |
|
9:00 |
18:00 |
27:00 |
27:58 |
31:30 |
45:00 |
54:00 |
55:55 |
1:23:53 |
1:30:00 |
1:51:51 |
1:57:59 |
2:15:00 |
2:19:49 |
2:47:46 |
3:00:00 |
3:55:58 |
|
9:15 |
18:30 |
27:45 |
28:44 |
32:23 |
46:15 |
55:30 |
57:29 |
1:26:13 |
1:32:30 |
1:54:57 |
2:01:16 |
2:18:45 |
2:23:42 |
2:52:26 |
3:05:00 |
4:02:31 |
|
9:30 |
19:00 |
28:30 |
29:31 |
33:15 |
47:30 |
57:00 |
59:02 |
1:28:33 |
1:35:00 |
1:58:04 |
2:04:32 |
2:22:30 |
2:27:35 |
2:57:05 |
3:10:00 |
4:09:05 |
|
9:45 |
19:30 |
29:15 |
30:18 |
34:07 |
48:45 |
58:30 |
1:00:35 |
1:30:53 |
1:37:30 |
2:01:10 |
2:07:49 |
2:26:15 |
2:31:28 |
3:01:45 |
3:15:00 |
4:15:38 |
|
10:00 |
20:00 |
30:00 |
31:04 |
35:00 |
50:00 |
1:00:00 |
1:02:08 |
1:33:12 |
1:40:00 |
2:04:16 |
2:11:06 |
2:30:00 |
2:35:21 |
3:06:25 |
3:20:00 |
4:22:11 |
|
10:30 |
21:00 |
31:30 |
32:37 |
36:45 |
52:30 |
1:03:00 |
1:05:15 |
1:37:52 |
1:45:00 |
2:10:29 |
2:17:39 |
2:37:30 |
2:43:07 |
3:15:44 |
3:30:00 |
4:35:18 |
|
11:00 |
22:00 |
33:00 |
34:11 |
38:30 |
55:00 |
1:06:00 |
1:08:21 |
1:42:32 |
1:50:00 |
2:16:42 |
2:24:12 |
2:45:00 |
2:50:53 |
3:25:03 |
3:40:00 |
4:48:24 |
|
11:30 |
23:00 |
34:30 |
35:44 |
40:15 |
57:30 |
1:09:00 |
1:11:27 |
1:47:11 |
1:55:00 |
2:22:55 |
2:30:45 |
2:52:30 |
2:58:39 |
3:34:22 |
3:50:00 |
5:01:31 |
|
12:00 |
24:00 |
36:00 |
37:17 |
42:00 |
1:00:00 |
1:12:00 |
1:14:34 |
1:51:51 |
2:00:00 |
2:29:08 |
2:37:19 |
3:00:00 |
3:06:25 |
3:43:42 |
4:00:00 |
5:14:37 |