You will see many several different kinds of pace workouts on training schedules. Here are
the descriptions of each pace workout so that you can better understand the purpose of the
workout. The abbreviations used here appear in our classes'
training schedules. Pace Easy (E) or Long (L) Runs are done at about 65 - 70 % effort. The
Easy run is done to recover from strenuous periods of training, to warm up prior to
intense training, or to cool down after to intense training. The Long runs are essential
to prepare your body’s systems to the stresses of running a marathon or half. The
long run helps your body adapt to fluid loss, glycogen depletion and rely more on fat as
fuel. This pace is said to be conversational, in that you can carry on a conversation
without gasping between words. The benefits of E/L paced running are more a function of
time spent running than intensity. By starting with a long run that is only moderately
challenging and gradually increasing the length, your body will adapt and recover quickly.
The worst thing you can do is race these long runs either against yourself or someone
else. Marathon Pace (MP) is the pace you plan to run your Marathon or
Half. About 75 to 80% effort. We will use race times over the course of the class to give
you a realistic idea of what pace to run under good conditions. During your Workouts or on
Race day you must slow down if the temperatures are less than ideal.
Threshold (T) Pace is also referred to as Tempo Pace. Tempo pace is 20
to 40 seconds slower than 5 K race pace. 5 to 10 seconds per lap on the track slower than
5K race pace. Tempo pace improvises your body’s ability to hold down blood-lactate
accumulation at faster speeds. This pace is described as comfortably hard. Most of these
runs will be done in Phase One of your training.
Hill Running is a type of R training. Most Hill workouts are short 1
to 2.5 minutes intense runs up hill followed by long easy recoveries down hill. The
purpose of hill running is to improve economy and build strength. Hill training on grass
or a treadmill are the most desirable methods, because of the risk of landing shock
injuries while going down hill. Hill Repeats will be done during Phase Two of training to
prepare you for your track workouts.
Mile Repeats (MR) Pace is 20 seconds faster than your Marathon Pace.
These repeats will be done during Phase 3 of your training. The workout will consist of a
10 minute warm-up, followed by repeat miles on the track. You will do a mile at MR pace
followed by a recovery of up to half the time it took to do the mile. (Example: If MR pace
is 8:00 minutes followed by a 4 minute or less recovery)
Yasso’s are 800 meter repeats done on the track at the same pace
in minutes and seconds as your planned Marathon Goal in hours and minutes. (Example 4:30
marathon goal = 4 minute 30 second for 800 meters (two laps of the track) 2:15 per lap.
Again the recovery time between repeats in half the time of the Repeat 800 so for our
example the recovery would be 2:15. |
