How do you know what pace to train at? Am I running too slow on long runs? How to calculate the running pace for a half marathon or marathon (especially if it is), and how long can you run for with your current form? The answers to such questions are obvious to experienced runners, but often cause difficulties for slightly advanced beginners who have already managed to run up the base and are interested in improving their results. I will share several useful tools that digital maniacs will appreciate and may find useful when planning training and competitions.
Calculation principle
Jack Daniels "From 800 meters to the marathon" - I recommend the book
The most accurate, but at the same time the most confusing and expensive, way to assess the level of physical fitness and choose the intensity of training is a laboratory one. It is clear that for an amateur this does not make much sense (APD: in fact it does and is quite accessible - see the link). Moreover, there is a slightly less accurate, but more accessible method of assessment - based on the results shown in competitions.
For this, an indicator such as VDOT- maximum oxygen consumption (MOC), calculated based on competitive results.
In the 70s of the last century, Daniels and Gilbert developed VDOT tables (they are in the book "From 800 meters to the marathon"), which allow you to calculate results at various distances, if the result is known at least one, and also determine the pace required to achieve required intensity of different types of training.
In practice this looks simpler than in theory. Let's take our last competitive result at one of the distances (not a personal result from the times of our stormy sports youth, but the most recent result). If you haven’t participated in a race, you can run a 3 or 5 km test. For example, I took a half marathon time that was close to me - 1:50.
We see that my VDOT is 40, which corresponds to a time of 24:08 for the 5K, 50:03 for the 10K and 3:49 for the marathon. Pretty accurate.
Just in case, just because you can run a 5K in 24 minutes doesn't mean you can run a marathon in 3:49 tomorrow. The tables show a prediction of the time you can run after good preparation for the appropriate distance and under ideal conditions.
To estimate your marathon time, it is better to use your current half marathon time rather than shorter distances.
- easy running - 6:19
- running at marathon pace - 5:27
- running at threshold pace (aka lactate threshold or anaerobic metabolism threshold PANO) - 5:06
- intervals - 4:42
- repeats - 200m in 0:42, 400m in 1:46
Ideally, as you train, your fitness level improves, which means your VDOT increases and your training pace needs to be adjusted. You can move to the next VDOT level based on the results of tests, mock runs, competitions, or simply by feeling (training at the current level has become too easy). The author recommends staying at each VDOT level for at least 3 weeks, increasing it by one every 4-6 weeks if the workouts have the desired effect and begin to feel easier.
A calculation similar to that given in the book is made by this calculator:
http://www.runbayou.com/jackd.htm
Running Pace Calculator Vdot Calculator and Training Paces
Another calculator: we enter the time at a recent competition, we get the VDOT indicator, the pace for different types of training (table on the left) and the estimated time for different distances (on the right). As for me, this calculator approaches the marathon too boldly: 3:46 with half 1:49 - hmm...
McMillan Running Pace Calculator
We get approximate results for different distances that correspond to the level of the existing result. Miles to kilometers can be changed in the upper right corner, and you can select the desired distances to display at the bottom of the page.
In my case, it’s quite close to the truth, but you need to take into account individual characteristics and experience. 1k - exactly; 5k is not my distance, it’s very difficult, and the best result is 15 seconds worse; 10k - if you run on level ground, then the real number; marathon - very little experience, the best result is 3 minutes short.
In the column on the left, select Training Paces and see at what pace the calculator suggests training.
Plus: the pace is indicated not as a single number, but as a range
Run Pace Conversion Calculator
There is also the ability to calculate training paces based on the results of the last competition, but the numbers do not quite match those calculated by VDOT and seem a little high to me.
This calculator is good for its additional benefits. For example, it is convenient for those who use American training plans (for example, from Runner’s World), or cheer for friends running marathons in the United States by tracking their movements in online trackers. Of course, converting miles to kilometers is not difficult, even I trained myself to do this in my head, but with a pace of minutes and seconds per mile, my brain begins to slip :)
We enter the pace per mile, we get the pace per kilometer (or vice versa), as well as the speed in human measurements, so that the numbers can be voiced to normal non-runner acquaintances.
Another option is to calculate your pace based on time and distance. The same can be done in miles and kilometers. A little advice: when calculating the pace for competitions, it is worth making a small reserve, because... the actual distance you will run will be slightly greater than stated (the higher the mileage, the greater the deviation). This is due to the fact that the route is measured along the shortest trajectory; it will be difficult to run strictly along it.
And an additional feature, for those who are concerned about what to eat after a run, is a calorie calculator. Optimism does not inspire :)
Total
As you can see, the calculations of different calculators are slightly different, but they give a general understanding of what results you can expect at your current level and at what pace you can train.
Should you focus only on tempo?
Pace is just one of the indicators, but it’s wrong to get attached to it. Each type of training corresponds to a specific pulse zone - the mode of operation of the heart. Of course, it is possible to determine approximate tempo boundaries for each pulse zone, all other things being equal. For example, I know that the pace of my recovery workouts in 1-2 heart rate zones is in the range of 6:30 - 7:00. But with any noticeable change in conditions for the body (heat, high humidity, lack of sleep, general fatigue, lack of recovery), the pulse increases. Therefore, the pace needs to be adjusted so that the heart rate fits within the zones required for training.
Summary: In addition to the tempo for different types of training, it is useful to match them, as well as at least sometimes monitor the pulse (especially if external conditions or well-being change noticeably). Plus listen to your feelings.
It turned out to be an unusually boring post, so I’m breaking it up with a picture that’s almost on topic.
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What is the difference between running pace and speed? In all running applications, there are two measurements of a runner's movement - average pace (pace) and average speed (speed), and many people confuse the first with the second. Therefore, in today’s article we decided to touch upon this particular topic and explain the main differences between these indicators. Running pace is the reciprocal of average running speed. It is measured in minutes per kilometer (or minutes per mile). That is, pace is the distance that a person runs in a certain period of time. 3 Knowing your average pace, which the program tells you about either after a certain period of time or after a certain distance (it all depends on how you set up your personal trainer), you can calculate the approximate time it will take you to run the target distance. This is very important, because during running competitions it allows you to correctly distribute your strength and run the distance within the planned time. The formula for relating pace to speed: T (min/km) =60/V (km/h)=50/3V (m/s) As we have already said, knowing your average pace, you can roughly calculate the time it will take you to run the intended distance. For example, your virtual trainer is set up to tell you your distance traveled every 5 minutes, and after 10 minutes you look at your watch screen (or smartphone screen) and see that the distance traveled is 10 km. This means that your average pace is 5 min/km, and you will run the intended 5 km in about 25 minutes. alt pace If your average pace for 5 km was approximately 5 min/km (that is, you run 1 km in 5 minutes), then your average speed will be 12 km/h. alt speed Of course, pace and speed indicators depend on the training of the athlete, but if we take average indicators, then sports running - a pace of 3-5 min/km, race walking - 4-7 min/km, jogging - 6-9 min/ km, walking - 9-15 min/km. We hope that we have brought some clarity to this issue and wish you productive training! We also remind you that we have a great calorie calculator for runners and swimmers in which you can calculate the number of calories burned. To do this, you need to enter your gender, age, weight and heart rate during training. After this, the calculator will perform its calculations and show the number of calories burned not only in numbers, but also in a visual form - how many hamburgers, glasses of sweet soda or sweet candies are that. And then, washing down your next hamburger with a glass of Coca-Cola, you can roughly imagine how much you will have to run or swim in order to remove these extra calories. Another good way to use this calculator is to estimate your workout time and the required heart rate level to burn the required number of calories. For example, I looked at my notes and realized that today I allowed myself 200 kcal more than usual. This means that in order to remove them, I will need to run for about 20 minutes and at the same time maintain my heart rate at 160 beats per minute.
The terms “threshold pace” and “tempo running” are familiar to many runners, but not everyone can explain the difference between them. Many runners have also heard the term "lactate" or "lactic acid."
In this article, we'll use these terms to describe a byproduct of anaerobic metabolism that often comes into play during intense training and racing.
Threshold running pace and its basics
The concept of threshold running pace is quite simple. This is simply running at a pace at which lactate does not accumulate in the blood in significant concentrations during exercise, but remains at a constant level.
One way to find out how much lactic acid your body produces is to test it in a physiological laboratory. There, you will be asked to run at faster and faster paces, while blood samples will be taken to establish your "lactate curve." There will be an inflection point on this curve, reflecting the moment when the concentration of lactic acid in the blood increases sharply.
So, shortly before this moment, you will run at your threshold pace. Increase your running speed and your body will switch to using anaerobic metabolism to fuel your physical efforts. This is fine if you're running the last kilometer of a 5K, but if you're looking to do threshold training, it's not practical to run that fast.
What's really cool about running at threshold pace is that your breathing pattern changes as you reach your target speed (Martin and Coe's Best Training for Long Distance Runners has a graph showing ventilatory rates and lactate levels at different speeds). running speeds). This is great news because it means you can “feel” your threshold running pace. This is a pace that is faster/harder than a regular easy run, but slower than a 5-10K pace. While maintaining this pace is definitely not the easiest task, it is not so difficult that you cannot run at this speed for 20 or 30 minutes if you are in good physical shape.
How to determine your threshold running pace?
There are various ways to help you calculate your threshold pace, but we encourage you to take an individual approach to each threshold workout and recommend the following. The pace should be more challenging than an easy run, but once you feel your breathing taking on a 5K rhythm, you should slow down.
Running at threshold pace is an excellent way to train the aerobic energy system, making it the cornerstone of training for races of any distance, from a 5K to a marathon.
Tempo run
What about tempo running? Tempo running sessions are longer than threshold pace running sessions. You have the opportunity to catch a good rhythm and maintain it for several kilometers.
So, a marathon runner might warm up for 4 km, run 12 km at tempo pace and finish with 4 km of easy running. This is a great way to run 20 km (although the distance can be 10 km), of which 12 km will be aerobic training.
The reason the terms “threshold pace” and “tempo running” are not interchangeable is that the former refers to running at a pace that is just shy of your anaerobic threshold, while the latter describes running at in which you select a pace that allows you to run a greater distance.
In most cases, instead of running a tempo run, we would advise you to use half-marathon or marathon pace. But this is a topic for a separate article.
All running apps have two measurements of a runner's movement - average pace and average speed - and many people confuse the former with the latter. Therefore, in today’s article we decided to touch upon this particular topic and explain the main differences between these indicators.
Running pace is the reciprocal of average running speed. It is measured in minutes per kilometer (or minutes per mile). That is, Pace is the time a person spends covering a certain distance.
3 Knowing your average pace, which the program tells you about either after a certain period of time or after a certain distance (it all depends on how you are), you can calculate the approximate time in which you will run the intended distance. This is very important, because during running competitions it allows you to correctly distribute your strength and run the distance within the planned time.
Formula for relating pace to speed: T (min/km) =60/V (km/h)=50/3V (m/s)
As we have already said, knowing your average pace, you can approximately calculate the time in which you will run the intended distance. For example, your virtual trainer is set up to tell you your distance traveled every 5 minutes, and after 10 minutes you look at your watch screen (or smartphone screen) and see that the distance traveled is 10 km. This means that your average pace is 1 min/km, and you will run the planned 5 km in about 5 minutes.
If your average pace for 5 km was approximately 5 min/km (that is, you run 1 km in 5 minutes), then your average speed will be 12 km/h.
speed
Of course, pace and speed indicators depend on the athlete’s training, but if we take average indicators, then sports running - a pace of 3-5 min/km, race walking - 4-7 min/km, jogging - 6-9 min/km, walking - 9-15 min/km.
We hope that we have brought some clarity to this issue and wish you productive training! We also remind you that we have a great calorie calculator for runners and swimmers in which you can calculate the number of calories burned. To do this, you need to enter your gender, age, weight and heart rate during training. After this, the calculator will perform its calculations and show the number of calories burned not only in numbers, but also in a visual form - how many hamburgers, glasses of sweet soda or sweet candies are that. And then, washing down your next hamburger with a glass of Coca-Cola, you can roughly imagine how much you will have to run or swim in order to remove these extra calories.
Another good way to use this calculator is to estimate your workout time and the required heart rate level to burn the required number of calories. For example, I looked at my notes and realized that today I allowed myself 200 kcal more than usual. This means that in order to remove them, I will need to run for about 20 minutes and at the same time maintain my heart rate at 160 beats per minute.
Properly deploying your strength in long-distance running is half the success. Therefore, it is necessary to know what running pace to choose in order to give the right load to the body.
How to know if you're running at the right pace
Depending on the distance and your physical fitness, the running pace will differ. But there are a number of criteria by which you can determine whether you have chosen the right running speed for a given distance.
1. Pulse. The best indicator of the correct running pace is your heart rate. For easy jogging, it is not advisable for it to exceed 140 beats per minute. If you are running a tempo cross, your heart rate can go over 180. But be careful. You should only run at this heart rate when you are confident in the strength of your heart. If not, then do not raise your heart rate above 140-150 beats while running.
2. Breathing. even and calm. If you begin to feel that there is not enough oxygen and your breathing begins to become difficult, then you are already running at the limit of your capabilities. This pace is suitable if you are either finishing your run and making a finishing dash. Or your running distance is no more and you run it at the maximum of your strength. Otherwise, such breathing is a sign that your muscles will soon become clogged, fatigue will take its toll, and your running pace will have to be reduced to a minimum.
3. Tightness. A common sign of tired runners is tightness. Many novice runners, when they get tired, begin to lift and squeeze. If you understand that you can no longer live without it, then you are already running only at the expense of your moral and volitional qualities. Therefore, you need to control yourself and run at such a pace that you don’t have to force yourself.
4. Squat. Not in the literal sense of course. It’s just that at a certain pace, when the speed is too high and there is still a long way to run, many runners begin to squat to the ground, thus trying to save energy. Most often, this running technique leads to unnecessary energy expenditure on leg work. In this case, ahead, you have to bump into it. In addition, there is a forced increase in step frequency, which also requires additional energy. This is good when you have very strong legs, but lack stamina. Otherwise, this running technique will only “clog” your legs with lactic acid faster.
5. Rocking the body and head. If you realize that you are starting to swing from side to side like a pendulum, then most often this is a sure sign of fatigue, and you won’t be able to run at this pace for a long time. However, many athletes have such a running technique that they always swing their body. Why they do this is unknown, all that is known is that many of these athletes are world champions in many running distances. Therefore, before judging by this criterion whether you have chosen the right pace for running, think about whether this is your technique.
To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warming up, the ability to do the right approach for race day, do the right strength work for running and others.. For site readers, video lessons are completely free . To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.
Thus, you can understand that you are running at the right pace as follows:
Your breathing is even, but deep and strong. The body is straight, slightly tilted forward. Hands work calmly along the body. Shoulders slumped. The palms are gathered into a fist, but not clenched. Pulse from 140 to 200 depending on running pace, age and fitness. The legs work clearly, without squatting or shortening the step. Elastic repulsion from the surface will be the main criterion for the absence of “squatting”. The body and head do not sway.
In this mode, you need to find the maximum speed at which you will not lose any of the signs. This will be the ideal pace for running any distance. It’s just that the shorter the distance, the more elastic the repulsion from the surface, the more frequent breathing and the faster the pulse. But the signs of fatigue will not change.