This content is imported from Third party. To get a general idea of what you should be running each week, follow these basic rules: We recommend that most beginner and intermediate runners do just two hard days a week. Intensity: Generally in the range 75-84% of VO2max or 80-90% of your HRmax. Think of Reps as similar to current 1500 or mile race pace. When you run these workouts, you are running at or near 100 per cent of your maximum oxygen capacity, which scientists call VO2-max. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 … Calculate your training paces - just enter a recent race time. Long runs form the foundation of all marathon training programs - they build everything from your confidence to your discipline to your fat-burning. (requires a minimum of 544 pixels of width). This tab shows you the equivalent race performances for the time you entered. Email Us. We've got plenty of strength training and core workouts on the website, but here's a few to choose from: From the best running shoes, to the best places to buy a cheap Garmin, if you're after kit that will go the distance, whatever you're training for, here's where to find it: Record performances at World Half Championshps, Want to get faster? Speed-form workouts help you improve your running economy, form and leg speed. VDOT is a measure of your current running ability. This free pace calculator computes pace, time, and distance, given values for two of the variables. Here's an example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. The calculator will automatically show how fast you should run the different components of a training week (though don't do them all in one week...). Runners do best with cross-training exercises that are non-weight-bearing. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up. Unit Pace/Speed. Save your VDOT paces and create workouts on VDOT O2, Add in a race result or a race performance that represents what type of shape you are in, Select “Anticipate Performance” and then enter the condition, Click calculate to find out what the effect will be, Select “Race Results” and then enter the condition, Click calculate to find out how much the condition hurt your performance. Calculating your pace is not only interesting, but also useful, as it helps you to run and train better.