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Training pace
This calculator tells you at what pace you should be doing your various runs at. Enter a recent race time, be honest and enter your actual race time as opposed to where you would like to be!
You need a range of different distances and paces in your training plan. If you run too quickly, you will become injured; your body can't physically cope with running quickly all the time. If you run too slowly, you're not going to get much benefit.
What do all these paces mean then?
- Tempo run - A tempo run is designed to emmulate the first 4-6 miles or so of a half-marathon race. You shouldn't run at this pace for longer than this. Tempo runs are hard, and you really shouldn't run more than one of these a week.
- VO2max run - This is your optimal pace for short interval work. Each effort should be in the region of 4-6 minutes, with a complete recovery between each interval. These are hard runs, you shouldn't do more than one of these sessions each week.
- Long run - It depends on your ability as to what your long run distance is. The emphasis on a long run is that distance is much more important than pace. I'm always surprised as to how slow this pace is!
- Easy run - Your easy runs are for easy days between hard sessions. The hard sessions are the first 3 here, they need to be seperated by either a day off, or an easy run.
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