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Calculator - Work Out Which
Running Training Pace is Right for You
Below I have got a running pace calculator
for you. It will help you determine the right speed during
Because in your training, the pace at which you run is of
to what you are trying to achieve.
Each type of running, each pace, will deliver its' own benefits to your
to your running ability.
Therefore, your training should have a healthy mix of all
Easy, at conversational pace.
Also check out: Base
Running Drills. This should be the cornerstone of
Running just below your lactic acid threshold.
Also see the Tempo
Running page for more explanations. I do tempo runs
once or twice a week, depending on the cycle of training I am in.
Faster runs to maximize your oxygen uptake. The interval
running workouts page will help more. I only do
interval running at select times of training (closer to races) and only
once a week. The risk of injury increases when you do faster running
Short very fast runs for form and running
economy. These can be done as part of some of your easy pace /
aerobic running sessions.
The important thing with fast reps is that you want to make sure to
recover completely after a rep.
So, do a rep, then follow with 5-10 minutes of easy running to recover
fully. Or whatever is appropriate for you. This is not about pushing VO2max,
like when you are doing intervals. This is about form and running economy.
Oh, by the way, also make sure you check out the Race
Conversion Calculator which will help you work out
your expected race performance in one race, based on the results of
pace calculator and the race conversion calculator are probably my two
favorite running calculators!
How fast should you run?
The running pace calculator will tell you!
By the way, an important points I want
to make when you want to use this calculator... So important that I'll
put it in large print.....
is important that you
enter a recent performance in this pace calculator.
Not a goal
The risk with putting in a goal performance is that your
training pace is going to be too fast for what you can handle right now.
That's the sure way towards running injuries!
So, use a recent performance. Then compare this with the training paces
you use. Usually you'll find that there is a good alignment between
your race times and your training times.
Sometimes you can find some opportunity to push yourself a bit harder.
We can all get a bit complacent sometimes. You may find that your race
performance points to a 5:30 min/km easy pace whereas you are running
mostly 6:00 min/km. Then start experimenting in the next few runs with
a pace that is faster than the 6:00 min/km. The big test then is: does it
still feel easy?
Do I Use This Running Training Pace Calculator
I use it in three ways.
The first way
is pretty much as above. After a race I enter the details in the
calculator and find out my running training paces according to the
calculator. I then compare that with actual training paces and
see if I need to make some adjustments.
When you get to the finish line
of your next race,
think of the running pace calculator and use it well.
The second way
is to work out what type of race performance I am currently capable of.
With a bit of
trial and error you can find out what 10k race time
points to a 5:30 min/k easy pace (for example) or a 4:20 min/k tempo
E.g. Let's say we'll be racing a 10k soon and currently our tempo pace
is 4:30 min / km. Now, what kind of 10k would we be able to run.
Let's enter a 45 minute 10k. Outcome is 4:36 min / km.
Let's enter a 43 minute 10k. Outcome is 4:25 min / km.
Now, let's enter 44 minutes and the outcome is 4:30 min / km.
given the current tempo pace we'd expect to be able to run about 44
minutes in a 10k. That is helpful and it is a good goal to shoot for.
The third way
is to understand how far removed my current level is from my goal
level. Suppose I'd want to run a sub-3 marathon next year. Then, I
could enter 2:59 for the marathon in the calculator and get out the
Easy pace: 4:49 min / km
Tempo pace: 4:00 min / km
Interval pace: 3:41 min / km
Fast reps pace: 1:20 min / 400m
Now, if my current easy pace is 6:30 min/km and my tempo pace is 5:20
min/km I can immediately see I am way off my goal. It can provide a
check on what type of goal is reasonable for me.
I hope you use this calculator to its full ability.
It's one of the most
calculators, without a doubt.
It is useful, but just be careful
with entering goal race performances
and then modelling your training based on that
It will push you too much and so often leads to injury.
So... handle with care!!!
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