Running Pace: Using Race Pace to set your Intensity Level

Your cardio intensity level can be set through heart rate or running pace. This post is about race pace – determining the pace you are capable of for each race distance and then using that pace as a guide rail for different objectives. For example you will manage your tempo speed to 5-K pace minus 30 seconds, while your long runs will be about two minutes slower than your marathon pace.

Your Speed Running a Hard Mile is the Foundation of each Race Pace
To determine your speed doing a fast mile, go to a measured track, warm up, time 4 laps, then cool down. Now you have all you need to determine each race pace. As you train, this speed will increase so retest yourself every few weeks.

You Can Estimate Your Race Paces Based on the Following Equations:
• Marathon Race Pace – mile speed X 1.3
• Half Marathon Race Pace – mile speed X 1.2
• 5-K Race Pace – mile speed + 33 seconds

You Can Set Your Training Intensity Levels Based on your Race Paces

• Easy run – one or two minutes slower than marathon pace
• Training Run – marathon pace or slightly slower
• Speedwork – use your 5-k pace or faster
• Tempo Run – 20 -30 seconds slower than 5k pace

With an established race pace for each distance and running paces for each type of training, you are ready to set your weekly schedule and start training.