Paces from VO2
|Zone||Why you should do it||Frequency||Pace||Min/km|
|Long, slow runs, easy or recovery runs||Builds endurance, and develop the strength of your muscles, bones and joints. Helps develop the metabolic system to enable you to burn more fat. Burn more calories, and so reduce weight. Gives you time to recover from harder workouts.||At least one long, slow run a week. 80-90% of your training mileage should be at this pace (inc at marathon pace where appropriate)||
|Important if you are racing a marathon, so that you get used to running at that speed.||Once a week for marathon training.
Build from 9 miles to 18 miles over 9 weeks
|Lactate (or anaerobic)
Increases the ability of the running muscles to use
available oxygen to convert carbohydrate and fat fuel into output.
|No more than once a week. No more than 10 to 15 percent of total training mileage. About 3-8 miles a week.||Between 10km and half marathon pace. Typically about 15% slower than VO2 max pace.||04:30|
VO2 Max pace
|Improves the body’s ability to transport blood and oxygen. Improves running economy.||No more than once a week. No more than 5 to 10 percent of total training mileage.||10km pace||04:22|
|1 mile pace||03:50|
Faster than VO2 max
|Improves running economy, form and leg speed and strength.||No more than once a week. No more than 4 to 8 percent of total training mileage.||800m pace||03:40|