ntustison / MoreThanAFeeling

MoreThanAFeeling

Types of training runs (Pfitzinger)

• General aerobic runs: 15-25% slower than marathon pace. 6:17 marathon pace ---> 7:14 - 7:51 min/mile
• Medium-long runs: Similar pace as long runs
• Long runs: 10-20 % slower than marathon pace. Start at the slow end and run last 5-10 miles at the higher end. 6:17 marathon pace ---> 6:54 - 7:32 min/mile
• Lactate-threshold runs: 15k to half marathon pace (5:55 - 6:00 min/mile). Prior to run 2-3 mile warm-up. After run cool down for 2 miles.
• V02 max intervals: 5k race pace (5:25 min/mile).
• Speed training: Work up to full speed during the first 70 meters and then float the last 30 meters. Jog 100 to 200 meters between repetitions.
• Recovery runs:

McMillan running

Endurance paces

Type	Pace	Effort	RPE
Recovery Jogs	8:12-8:55	Very Easy	2 to 3
Long Runs	7:12-8:24	Easy	2 to 4
Easy Runs	7:07-8:07	Easy	2 to 4

Stamina paces

Type	Pace	Effort	RPE
Steady-State Runs	6:36-6:53	Easy-Med	3 to 5
Tempo Runs	6:19-6:34	Medium	4 to 7
Tempo Intervals	6:14-6:27	Med-Hard	4 to 7
Cruise Intervals (1 mi)	6:10-6:20	Med-Hard	5 to 8
Cruise Intervals (1200m)	6:10-6:19	Med-Hard	5 to 8
Cruise Intervals (1000m)	6:10-6:19	Med-Hard	5 to 8
Cruise Intervals (800m)	6:10-6:20	Med-Hard	5 to 8
Cruise Intervals (600m)	6:10-6:20	Med-Hard	5 to 8
Cruise Intervals (400m)	6:10-6:18	Med-Hard	5 to 8

Speed paces

Type	Pace	Effort	RPE
400m	5:29-5:45	Hard	8 to 9
600m	5:36-5:55	Hard	8 to 9
800m	5:44-5:59	Hard	8 to 9
1000m	5:50-6:06	Hard	8 to 9
1200m	5:50-6:12	Hard	8 to 9
1600m	6:04-6:15	Hard	8 to 9

Race times

Current: vLT 6:29, vVO2 5:37, CV 6:14

Goal: vLT 6:01vVO2 5:13CV 5:46

Distance	Current time	Current pace	Goal time	Goal pace
100m	15.9	4:15	14.7	3:56
200m	31.8	4:15	29.3	3:56
400m	1:06.5	4:27	1:01.3	4:06
500m	1:26.7	4:39	1:20.0	4:17
600m	1:46.5	4:45	1:38.2	4:23
800m	2:26.0	4:53	2:14.7	4:30
1000m	3:11.9	5:08	2:57.1	4:45
1500m	5:00.6	5:22	4:37.3	4:57
1600m	5:23.1	5:25	4:58.1	4:59
Mile	5:25.2	5:25	5:00.0	5:00
2000m	6:52.9	5:32	6:20.9	5:06
1.5 Miles	8:28.0	5:38	7:48.7	5:12
3000m	10:42.6	5:44	9:52.8	5:18
3200m	11:26.5	5:45	10:33.3	5:18
2 Miles	11:30.8	5:45	10:37.3	5:18
4000m	14:43	5:55	13:35	5:28
3 Miles	18:01	6:00	16:37	5:32
5000m	18:49	6:03	17:21	5:35
6000m	22:46	6:06	21:00	5:38
4 Miles	24:27	6:07	22:33	5:38
8000m	31:00	6:14	28:36	5:45
5 Miles	31:12	6:14	28:47	5:45
10km	39:04	6:17	36:03	5:48
12km	47:30	6:22	43:49	5:53
15km	1:00:32	6:30	55:51	5:59
10 Miles	1:05:18	6:32	1:00:15	6:01
20km	1:22:21	6:38	1:15:59	6:07
1/2 Marathon	1:27:06	6:39	1:20:21	6:08
15 Miles	1:40:47	6:43	1:32:59	6:12
25km	1:44:38	6:44	1:36:32	6:13
30km	2:07:15	6:50	1:57:24	6:18
20 Miles	2:17:06	6:51	2:06:29	6:19
25 Miles	2:53:34	6:57	2:40:08	6:24
Marathon	3:03:18	7:00	2:49:07	6:27