Equivalent times at other distances:
Note that these are equivalent times that assume you are equally good for
various distances. To run these times you would have the have the same
amount of talent and training for this distance as the race distance you
entered.
Estimated training paces:
These paces are based on percentages of your VO2 max, which is estimated from your entered race time. Physiological tests are used if you want to determine optimum training paces accurately. Note that optimum training paces can vary from day to day, so learning what the paces should feel like is often better than going for a fixed time.
Easy Pace - Daily running, what you usually do between hard
days. This should be a comfortable pace where you could carry on a
conversation while running.
Tempo Run Pace - This is also called
Lactate Threshold or Anaerobic Threshold pace. This pace is typically run
as a hard, but not all-out, run of 20 to 30 minutes (longer for an elite
runner). Running around this pace helps improve the pace you can run
without building excessive lactic acid (a primary cause of fatigue). Long
track intervals may also be run at this pace.
VO2 Max Pace - The pace
where your body uses the maximum amount of oxygen you can take in. Running
at this pace helps increase the body's ability to take in and use oxygen.
This is a normal pace for fast track intervals for distance runners.
Speed
Pace - This pace approaches a runners maximum leg speed, and as highly
anaerobic can only be maintained for a short time. Short, fast intervals
at this speed improves your maximum leg speed, and is also used to work on your
form.
Long Run Pace - This is the range of paces for runs
significantly longer than your normal daily mileage.
Marathon Pace -
For runners training for a marathon, doing some running at this pace helps in
developing a sense of proper pacing and prepares a runner for long periods at
this pace. The pace shown here may be different than in the equivalent
race section since it was calculated using a different method.