A question came up last week about how do you know when to change the pace of your workouts. We base the pace of your workout on your current fitness, determined by your most recent relevant race time. By relevant, I mean of a distance you’ve trained for on a course conducive to running a fast time, so for most people Marathons, trail races, and races run in bad conditions are not a good indication. A local 5k on a flat course in which you’ve put forth a solid effort, is a better indication.
You can then plug your times into one of the following. To get your appropriate training paces.
https://runsmartproject.com/calculator/
http://www.runbayou.com/jackd.htm
https://www.mcmillanrunning.com/
There is very little benefit to training faster than these paces, and a greater risk of injury. If we’re training Lactate Threshold and you’re constantly running faster than that, then you’re training something different from the intent of the workout.
Group A:
For those running more than 25 miles a week, and or are experienced competitive runners. Target 10% of your weekly mileage for the interval portion so 3 for people doing 30 miles a week, 5 for people doing 45-50 miles a week.
15-20 minute warm up
4-5 x 1200 @ LT (60 second rest, run about 1/2 the turn and come back 100 meters total)
2-3 min rest then (jog the whole turn)
1×800 (first 400 @10k pace, second 400 @ 5k pace)
15-20 minute warmdown
Group B:
For those that run less than 25 miles a week or are brand new to doing track workouts.
15 Min warmup
4-6 Strides
2X300
3X200
4X100
15 Min Warmdown