Training Paces Explained
Our Running Calculator recommends training paces based on your recent race performance, with each pace (marathon, easy, threshold, intervals, or repetition) serving a unique role in your training.
This page aims to demystify these training paces, providing you with the knowledge needed to make informed decisions around your training. Whether your goal is to improve endurance, increase speed, or optimize recovery, understanding when and how to integrate these paces into your training routine can be a game-changer.
Beware that overloading your training schedule with consecutive high-intensity efforts can significantly increase the risk of injury. A proven approach that benefits runners of all abilities is to ensure that a substantial portion of your training comprises easy-paced running, with occasional harder sessions added to the mix. Above all, consistency is the key to success.
Now, let's explore each training pace and the benefits they bring:
Recovery Pace
Recovery running is done at a slow and relaxed pace. The goal, is to aid active recovery by increasing blood flow to tired muscles and flushing out metabolic waste products. These runs are often done at the end of a hard training week or following a race.
Speed: Slow, as long as your form remains good, you can go as slow as you like.
Typical Workout: Recovery runs are usually short, ranging from 20 to 45 minutes.
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Easy Pace
Running at an easy pace is essential for building a strong base. It's slow enough to allow your body to recover from harder workouts while still keeping your muscles engaged. Easy runs improve blood flow, promote fat burning, and help prevent burnout by reducing the risk of overtraining.
Speed: A comfortable and relaxed speed that allows for minimal effort and stress on the body, slower than marathon pace.
Typical Workout: A 30 minutes (to an hour or more), steady paced run.
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Marathon Pace
Running at marathon pace is crucial for preparing your body to race at a specific goal marathon pace. This pace allows you to simulate the conditions of the race and build the endurance required for a successful marathon. Marathon pace running trains your body to maintain a consistent speed over long distances, helping you achieve your target finish time.
Speed: It is faster than an easy pace but slower than your maximum effort. It is the pace you plan to maintain during your marathon race.
Typical Workout: Long runs at or near marathon pace, typically ranging from 10 to 20 miles (16 to 32 kilometers). Some marathon training programs include tempo runs at marathon pace as well.
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Threshold Pace
Threshold running is designed to boost your lactate threshold. This is the point at which lactic acid accumulates in your muscles, leading to fatigue. By running at or near your lactate threshold, you can extend the duration before this fatigue sets in, ultimately improving your race performance.
Speed: Threshold pace is comfortably hard but sustainable. It's typically around 80-90% of your maximum effort and slightly faster than your half marathon race pace.
Typical Workout: A run of 20-40 minutes at threshold pace, or maybe a longer run with portions at threshold pace.
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Interval Pace
Interval running is a structured form of training that involves alternating between periods of high-intensity running and periods of rest or low-intensity recovery. The main objective of interval running is to improve your aerobic and anaerobic fitness and increase your speed.
Speed: Interval paces are significantly faster than marathon or threshold paces. The high-intensity segments are typically run around 90% of your maximum effort.
Typical Workout: Workouts can include short, fast repetitions like 400 meters at near-maximum effort with rest intervals, or longer intervals like 800 meters or 1 mile at a high but sustainable pace.
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Repetition Pace
Repetition running is the highest intensity of all running paces. It involves very short, all-out efforts followed by full recovery periods. This type of training is geared towards developing speed and raw power.
Speed: Repetition pace is an all out effort, in simple terms - as fast as you can run.
Typical Workout: Repetition workouts may include very short sprints like 100 meters or 200 meters with long rest intervals. The focus is on maximum speed and power.
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Keywords to Know
Aerobic System
The Aerobic System is a key focus for runners, emphasizing the body's capacity to produce energy in the presence of oxygen. This system is vital for sustained efforts in long-distance running, as it primarily utilizes carbohydrates and fats as fuel sources. Training the aerobic system enhances your endurance, allowing you to go the distance with improved efficiency and stamina.
Anaerobic System
The Anaerobic System is crucial for runners during high-intensity bursts of activity. This system operates without oxygen, relying on stored energy sources like glycogen. Training the anaerobic system is beneficial for improving speed, power, and the ability to handle short, intense running intervals. Balancing both aerobic and anaerobic training ensures a comprehensive approach to overall running performance.
Running Economy
Running Economy is a measure of how efficiently your body utilizes oxygen at a given pace. Enhancing running economy through training involves optimizing your stride, minimizing unnecessary movements, and improving biomechanics. Improved biomechanics is a byproduct of training at a relatively fast pace. By honing your running economy, you can cover more ground with less energy expenditure, contributing to better overall performance and the ability to maintain a steady pace during various distances.
Lactate Threshold
Lactate Threshold is a key parameter in running performance, representing the point at which lactate production exceeds clearance. Training to elevate your lactate threshold allows you to sustain higher speeds before fatigue sets in. This improvement enables you to push your limits and maintain a challenging pace with reduced risk of lactic acid buildup. Strengthening your lactate threshold contributes to better endurance and race-day success.