Running pace rules in trainings

Before moving on to the rules of pace for different running workouts, you should know that these rules are guidelines only. There are always exceptions to the rule. Consider your fitness and listen to your body.

In order to correctly calculate your running pace, use the pace calculator.

The Rule of Pace for Fast Running Training

The most efficient pace for VO2MAX is 15 sec / mile faster than your 5 km pace.

The best way to increase your aerobic performance and fast over long distances is to do VO2-max interval training. The pioneer of such training is Jack Daniels, Ph.D. and trainer.

"By stressing the aerobic system - this pace optimizes the volume of pumped blood and the amount of oxygen that your muscles can use."

Tempo Run Rule

The anaerobic threshold or speed for a tempo run should be what you can maintain by running as hard as you can for an hour.

This pace should be about 20 seconds slower per mile than your 10 k pace, or 30 seconds slower per kilometer than your 5 k pace.

The main benefit of this pace is that it is fast enough to build endurance for hard, long workouts, but slow enough not to overload muscles. The ideal running time for a pace run is 20-25 minutes.

Rule of Pace Over Long Distances

During long workouts, maintain a pace that is at least two minutes slower by a mile than your pace 5k.