Paces from VO2

My VO2 max is:  

FAQ: Training Paces

Zone Why you should do it Frequency Pace Min/mile
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)

Long slow

or slower
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)
threshold pace

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. 06:31
Interval training
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 06:17
5km pace 06:03
3km pace 05:50
1 mile pace 05:29
Interval training
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 05:13

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