Training Pace Calculator

Definition of Terms First. Pace is the rate of speed at which a person walks or runs. (Well it could be an animal, a vehicle or an object, but we're talking of a running person here. :p )

We've learned from the Training Exercises the different types of run. There are more but these are the most common.

1. Easy runs for maintenance and building mileage. A non-heavy workout run.
   
2. Long runs to develop endurance.
   
3. Interval runs to improve running speed and increase anaerobic threshold. 
4. Tempo runs to develop strength endurance and simulate running at race pace. Train the body to adapt and remember the conditions of our desired racing pace.

How do we know how much speed we run for speed training and just how easy is an easy run? At what speed do we run our Tempos and our Intervals?

First, let us state what distance we aim to run and our target finish time. In this example, let's say we would like to finish a 10Km race in 50:00 minutes.

After the types of run explained and the goal time stated, let us calculate our training paces. We will use this Runner's World Training Pace Calculator to determine our training paces for a 50-minute 10Km race.

Our Data:  10Km in 50:00 

The Generated Results:

Distance Finish Times

Our projected finish times for different race distances:

•  5Km, 24:00 minutes
  
•  5Miles, 39:44 minutes
• 10Km, 50:02 minutes
• 10Miles, 1:22:51 hours
• Half Marathon, 1:50:18 hours
• Marathon, 3:49:59 hours 

Training Paces

The paces of our training runs are:

• 6:06 min/km, Easy run training pace
• 5:05 min/km, Tempo run training pace 
• 4:36 min/km, Maximum oxygen training pace (Intervals / Speed Training)
• 6:06 - 6:53 min/km, Long run training pace

Now we wear our running watches on our training runs and time our runs accordingly. It's probably a great idea to have running coaches to watch our times. Or a special someone recording our lap times. That would probably inspire us a lot more to beat the clock. ;)

My Dream Watch to Time My Runs. I wonder when can I get one.

With those numbers in our hands now, Let's get to work. :)