When it comes to endurance training, pacing is one of the most important concepts that we need to learn as long distance runners. Most runners underestimate the importance of easy runs and complete their easy and long runs at a pace that is TOO fast. Many runners, specifically “new” runners, either make the assumption that every long run has to be completed at their goal marathon pace or don’t have the experience to know what their goals are or what their pace should be for a given workout, be it easy, marathon pace, tempo, long run, etc.
Last week, we asked everyone at practice, or on your own, to complete a 5K race at a 5K effort (HARD effort at 2:2 to 1:1 breathing pattern). We completed this 5K to create a baseline of every runner’s current fitness level, regardless of experience. Now that you have a recent “race” under your belt you can utilize the following “pace calculator” to determine your current training paces and learn a little more about your individual pacing. We can even utilize the calculator to determine equivalent race performances for the time you entered. This information is great for measuring your fitness and setting goals in upcoming races based on previous performances.
Here’s how to use the Run Smart Calculator:
1- Go to: www.runsmartproject.com/calculator/
2- Enter distance- 5K
3- Enter your 5K finish time- click “Calculate”
4- Record the following times:
* Race Pace Tab: 5K Pace/mile
* Training Tab: Pace/mile
* Easy Pace
* Marathon Pace
* Threshold (Tempo)
* Equivalent” Tab… Note the following:
* Estimated Half Marathon
* Estimated Marathon
**NOTE: Most running experts agree that your EASY pace is approximately 60-90 seconds slower/mile than your estimated marathon pace (this can vary based on the duration of your workout). It is recommended that you add 60-90 seconds to your estimated marathon pace to determine your easy (long run) pace.