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I've been training for the Berlin marathon which is coming up the last Sunday of September 2015. I'm trying to calculate my optimum pace currently so I can really start focusing on my pacing and race management rather than increasing aerobic and anaerobic ability. I'm feeling confident of completing the distance and initially my plan was to complete the course in around 3hr45mins or less.
According to my running watch my VO2 level is 50; I'm aware this won't be 100% accurate. My maximum heart rate appears to be 190bpm. What other information would you require to predict my target race pace? I'd like to run by heart rate as I find it easier to monitor.
I've previously managed a 19:45 - 5k // but currently at about 21:30
44.45 - 10k // currently at 47:30
1:43:00 Half-Marathon // currently at 1:48:00(ish)
Another recent time was 10 miles - 1:22:02
Again, my watch predicts a 3:20:00 marathon (This seems ludicrous to me though!)
Please feel free to ask for any other information you might require.