Find Your Training Paces Based on Race Results
How to Use Races and Pacing Calculators to Determine Training Paces
If you’ve recently raced, chances are pretty good that your fitness has improved.
And since that’s the case, it’s time to readjust the paces that you train at. You know that not every run you do should be the same pace - you add in tempo runs, striders, and you have your long run pace and your recovery pace…
But without a training calculator, you’ll have only guesses as to what your new training paces should be.
Take me for example, I did a bunch of training with a guestimate on my training paces (*I usually run by feel in the summer anyway, so I have a ballpark idea about what my paces should be.)
I then raced a 5k on July 4th and came away with a time that I can use to tell me what kind of shape I’m currently in.
That time: 18:49. Could I have run faster? Probably if healthy and trying to push in the heat and humidity. But I ran 18:49. So that’s the number I’ll use for current training.
I go to my [or any] pacing calculator and put in my time of 18:49 and I get paces to train at based on my 5k time.
Based on my time I should be training at these paces:
If you are one of my athletes, this is built into your training calendar, if not, you can get a copy of mine if you email me or share this post.
Knowing your current fitness and the pace you should run will help you get to the next level. If you run faster than your intended paces, sure you’ll get faster, but you’ll also significantly increase your risk of injury.
If you haven’t raced in a while, or maybe you are training for a marathon, you can use your calculator to guestimate what paces your race will be based on your training paces. If my easy runs are “x pace” and my threshold runs are “y pace”, chances are you’re fit enough to run “z pace” on race day.
Blog posts to help you with your training paces:
Have questions? Reply to the email and I’ll get back to you.
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Friday’s Action Plan:
Use a pacing chart to help you identify what your current training paces are.
Quote of the Week:
Your goals are unique and so is your journey. Don't judge your results by someone else's standards.
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The Comprehensive Guide to Summer Cross Country Training
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