DO YOU RUN THE CORRECT PACES?

Podcast Episode #135 🎙

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There are several different online VDOT calculators available to figure out your paces for workouts and easy runs.👇 A popular one is the Run Smart Calculator by the renowned exercise physiologist and run coach Jack Daniels👇

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👉Plug in a recent race result/time trial from the past few months and you’ll get your different paces for each type of workout/run

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👉Jack Daniels uses these different pace ranges for pacing:

✅EASY PACE: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally long runs. Usually 2+ minutes slower than 5k race pace

✅MARATHON PACE: Steady run or long repeats (e.g. 2 x 4 miles at marathon pace)

✅THRESHOLD PACE: Comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs

✅INTERVAL PACE: Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race

✅REPETITION PACE: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run. Think of Reps as similar to current 1500 or mile race pace

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👉EXAMPLE:

🔥Recent 5k PR time: 30 minutes (9:39 average pace)🔥

✅EASY PACE RANGE: 11:16-12:21 pace (2+ min slower than 5k race time!)

✅MARATHON PACE: 10:48 pace

✅THRESHOLD PACE: 9:45 pace

✅INTERVAL PACE: 8:42 pace

✅REPETITION PACE: 8:10 pace

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⚠️ WARNING: These calculators will also give you “equivalent race times”. BE CAUTIOUS! If your 5k is 30 minutes, it will tell you that your equivalent marathon time is 4:43. This may or may not be accurate depending on your strengths as a runner. Some runners do better at long distances than short distances so your marathon time could be faster than what is projected (and vice versa!) A coach is better equipped to tell you what you’re capable of based on your training! 💪

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