Download 1 30 half marathon pace7/15/2023 ![]() What it is: If you're training for a longer race, you might choose to focus on half marathon or marathon pace instead of V02 max and tempo run workouts. This pace should make up only a very small part of your training, approximately 10% of your running volume. It's a near maximum effort that's equivalent to 5K race pace or faster. How to do it right: During V02 max sessions (think fast intervals on the track), you really shouldn't be able to speak at all. In the case of V02 max, more is better! The higher it is, the better the athletic performance. Essentially, it's a combination of how much blood your heart can pump and how much oxygen your muscles can extract and then use. What it is: V02 max is the maximum amount of oxygen your body can absorb and utilize during exercise. "Does the pace feel okay?" "Let's turn here." This pace should make up about 10 to 20% of your runs. And if you use the talk test, remember that you should only be able to speak in brief sentences, e.g. To find the right pace, aim for "comfortably hard" or a pace that you could hold for no longer than about an hour. How to do it right: If you run just below your lactate threshold point, your body will eventually be able to clear lactic acid more effectively. Regular tempo runs are the best way to improve your lactate threshold. The goal is to gradually move the needle so you can run faster without hitting that threshold. ![]() ![]() If you run faster than your lactate threshold, you'll eventually run out of gas (heavy legs, gasping for air, etc.). If you run under your lactate threshold, the body can process that biproduct and convert it back into energy. What it is: A lactate threshold run, sometimes called a tempo run, is the fastest pace you can run without generating more lactic acid than your body can process. If you're just starting out as a runner, don't be afraid to take walk breaks! If you're worried about being too slow, keep in mind that most runners actually push too hard on easy days. ![]() How to do it right: On your everyday runs, aim for a "conversational pace." The exact speed will vary depending on your fitness level and goals, but generally you should be able to recite the pledge of allegiance or sing a few lines of your favorite song while running. ![]()
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