Training Paces
When you talk with other runners or read the running literature,
you hear comments about running various paces, such as rest runs, tempo runs, marathon
pace, etc. Proper training means that you don't just run one pace all the time.
You vary your pace according to the goals of your training. In this page, I
discuss the paces that are commonly used by runners. Keep in mind, though, that not
all runners have the same definitions for their paces.
Maximum Heart Rate
Before we discuss the paces themselves, we need to discuss the
maximum heart rate that a runner could have. This heart rate is the reference
for comparing the paces used during training. Running, jogging, and walking put a stress on your body, and this
stress
causes your heart rate to increase. It is a common practice to rate the
intensity of a pace by the heart rate that results from the activity. Absolute
values of heart rate are not used, because they vary from person to person.
Instead, the resulting heart rate is compared with the maximum heart rate for
the person. For example, a particular pace might cause the person's heart rate to
increase to 65% of the person's maximum heart rate. Another pace might cause the
person's heart rate to increase to 78% of the maximum.
There are
several
formulas that give a calculated value
for maximum heart rate. The following graph shows the results obtained by three
of the
formulas. Keep in mind that these calculated values may only be an approximation
of your actual maximum heart rate.
Here is a suggestion for use of the graph. First, find your age. If you are an
aggressive runner who wants to push your body for maximum performance, choose
the curve that gives you the highest maximum heart rate. If you are a
conservative runner who wants to reduce the risk of injury during your training,
choose the curve that gives you the lowest maximum heart rate.
Rest or Recovery Pace
The term "rest pace" or "recovery pace" refers to a slow
pace that is used when your body is tired and needs extra rest, or when you are
recovering from a stressful run. This pace is slow enough that
you can easily carry on a conversation with a running partner (or with yourself if
you're running alone). When running this pace, you shouldn't be huffing and
puffing at the end. This pace is also known as a "comfortable pace". Depending
on your age and condition, this pace will probably be somewhere in
the range of 50% to 70% of your maximum heart rate.
Endurance Training
Think of running, walking, or jogging as having two phases. The
first phase, the endurance phase, is developing the strength or endurance to
easily cover a desired distance. The second phase is developing the strength to
cover a distance in less time, that is, developing speed.
The most important phase is the endurance phase. If you get tired
while running, you won't have the energy to run as fast as you would like. That
is, you must develop endurance before you train to run faster. Most of your
running should be at your endurance pace. This pace is similar to your recovery
pace, but it may be slightly faster. Long Slow Distance is usually run at an
endurance pace but can be run at a rest pace if the runner needs recovery from
stress. Depending on your age and condition, your endurance pace will probably
be somewhere in the range of 60% to 75% of your maximum heart rate.
Many beginning runners want to run a half-marathon or a marathon
after just a few months of running. This is unwise, because it takes years for
your body to develop true endurance. My suggestion is not to run half-marathons
or marathons until you have been running for at least a year for half-marathons
and two years for marathons. Running long distance before your body has
developed true endurance increases the risk of injury.
Tempo or Lactate Threshold
Runs
Tempo runs, also known as lactate threshold runs or anaerobic
threshold runs, are popular with runners training for 15K (9.3 miles) or longer
runs. They help runners develop the ability to run long distance at a fast pace.
Dr. Jack Daniels, the person who popularized tempo runs, defined them as
"nothing more than 20 minutes of steady running at threshold pace." Threshold
pace is the pace just below the point where your body can no longer convert
lactate to energy, thus allowing the accumulation of lactate in your body.
Lactate is produced during your run from the metabolism of carbohydrates.
Many runners, including me, have a difficult time understanding the
definition given by Daniels. So, to help us understand tempo runs, here are some
general guidelines for determining a tempo pace.
