Pace

Running pace and training zones

Running pace can be divided into zones based on intensity. Zone 1 (recovery) is pace below 130% lactate threshold, Zone 2 (endurance) is 130-150% threshold, Zone 3 (tempo) is 150-175%, and Zone 4-5 (VO2 max and anaerobic) is above 175%. Running in lower zones builds endurance base, higher zones develop speed and power.

Race time prediction

• Riegel method - T2 = T1 × (D2/D1)^1.06
• Rule - double distance = about 2.2x time
• Example - 5km in 20min means ~3:52 marathon
• Note - predictions are approximate, depend on conditions

Weekly training structure

A typical week for a recreational runner should include 3-4 training days. One long day (varied), one interval day (e.g., 6x800m at 5km pace), one technical or tempo day (e.g., 3x1600m), and 2-3 active recovery days (walks, light mobility). Gradually increase volume by 10% weekly.

Thresholds and zones in practice

Lactate threshold (LT) is the intensity where lactate begins to accumulate. You can estimate it as half marathon or 10km pace. Heart rate threshold is about 85% of max heart rate. In training, the talk test is important - if you can't speak a sentence, you're going too fast. This is a good indicator for lower zones.