Appropriate Training Paces

With no other bigger thing happening around lately, my mind is so much into my training. Nothing fancy here, record here obtained from mcmillanrunning website.

The entry is more of a reminder to myself of the appropriate paces that i should be training on. Just look at the speed paces. TOTALLY UNATTAINABLE. I can never reach 11 mph...I was almost flying all over at 8.5 mph.

Endurance paces

·         Improves ability to run for longer and longer with less fatigue

·         Increases oxygen delivery to working muscles

·         Strengthens muscles, tendons, ligaments and bones - improving injury resistance

·         Reach tireless state mentally

Run Type	Easy runs	Long runs	Recovery jogs
	·         Most runs in a runner's program are easy runs ·         Usually 15 to 90 minutes in length ·         Effort is eas	·         Long duration running to build endurance and prepare for long distance races ·         Usually at least one hour and up to several hours for ultra-marathoners ·         Effort is easy but fatigue increases across the run	·         Very short, very slow jogs to recover from previous training or racing ·         Can be as short as 15 minutes or up to 1 hour ·         Effort is very, very easy
Pace per mile	10:14 - 11:07	10:18 - 11:30	11:16 - 12:05
Pace per KM	6:21 - 6:54	6:24 - 7:09	7:00 - 7.99
Mph	5.8 – 5.3	5.83 - 5.22	5.33 - 4.97
KMph	9.4 – 8.6	9.37 - 8.4	8.57 - 7.99

Stamina paces

·         Improves ability to run a fast pace for longer and longer

·         Shifts the point where lactic acid production outpaces the ability to remove it (the lactate threshold) to a faster pace resulting in improved race times

·         Develops mental ability to judge effort - point between fast and too fast

Run Type	Tempo intervals	Tempo run	Steady state run
	·         Further development of your stamina ·         Usually eight to fifteen minutes long with two to five minutes jog between ·         Effort is medium-hard	·         Challenges your threshold between easy and hard ·         Usually 10 to 40 minutes ·         Effort is medium	·         Improves stamina ·         Usually 25 to 90 minutes ·         Effort is easy to medium
Pace per mile	9:04 - 9:23	9:15 - 9:30	9:34 - 10:01
Pace per KM	5:38 – 5:49	5:44 – 5:54	5:56 – 6:13
Mph	6.6 – 6.3	6.4 – 6.3	6.2 – 5.9
KMph	10.6 – 10.2	10.4 – 10.1	10 – 9.6

Cruise intervals

	1mi	1200m	1000m	800m	600m	400m
Pace per mile	8:57 - 9:15	6:40 - 6:54	5:34 - 5:45	4:27 - 4:36	3:20 - 3:27	2:13 - 2:18
Pace per KM	5:33 – 5:44	4:8 – 4:17	3:27 – 3:34	2:45 – 2:51	2:4 – 2:8	1:22 – 1:25
Mph	6.7 – 6.4	9 – 8.6	10.7 – 10.4	13.4 – 13	18 – 17.3	27 – 26
KMph	10.7 – 10.4	14.4 – 13.9	17.3 – 16.7	21.6 – 20.9	28.9 – 27.9	43.5 – 41.9

Had my easy steady run yesterday. And I was so struggling at maintaining 6.5 mph for 20 mins. Average workout pace was 6:19. according to the above, my steady state run shud be at 6:13 min, for 25 to 90 mins. How is that even possible?