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| 800m | 1500m | V02 | 5K | 10K | Thresh. | 80% | Maintenance | ||||
| 100m | 0:20.9 | 0:22.8 | 0:24.3 | 0:25.2 | 0:26.2 | 0:27.2 | 0:30.3 | 0:32.3 | |||
| 200m | 0:41.8 | 0:45.6 | 0:48.6 | 0:50.5 | 0:52.4 | 0:54.4 | 1:00.5 | 1:04.5 | |||
| 400m | 1:23.5 | 1:31.3 | 1:37.3 | 1:40.9 | 1:44.7 | 1:48.7 | 2:01.0 | 2:09.0 | |||
| 600m | 2:05.3 | 2:16.9 | 2:25.9 | 2:31.4 | 2:37.1 | 2:43.1 | 3:01.5 | 3:13.5 | |||
| 800m | 2:47.0 | 3:02.6 | 3:14.6 | 3:21.8 | 3:29.4 | 3:37.4 | 4:02.0 | 4:18.0 | |||
| 1200m | 4:10.5 | 4:33.9 | 4:51.9 | 5:02.7 | 5:14.1 | 5:26.1 | 6:03.0 | 6:27.0 | |||
| 1600m | 5:34.0 | 6:05.2 | 6:29.2 | 6:43.6 | 6:58.8 | 7:14.8 | 8:04.0 | 8:36.0 | |||
| 5,000m | 17:23.8 | 19:01.3 | 20:16.3 | 21:01.3 | 21:48.8 | 22:38.8 | 25:12.5 | 26:52.5 | |||
| 10,000m | 34:47.5 | 38:02.5 | 40:32.5 | 42:02.5 | 43:37.5 | 45:17.5 | 50:25.0 | 53:45.0 | |||
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What does this all mean?
Here is how to read the workout calendar and corresponding pacechart. As an example, we use Tuesday, September 3rd for John Testathlete, which is a hard-effort day for him. 9/3/02 80% Run: 1.5 mi. easy warm up; 4.5 mi. @ 80%; 10x100m @ 1500m pace How does one read this and make sense of it? First, John should warm up at a comfortable pace for 1 1/2 miles. Then, run 4 1/2 miles at John's 80% pace. This pace can be found by looking at the 80% column in the above pace chart, customized specifically for John. John's 80% pace is 30 seconds for 100 meters, which equals 2:01 for 400 meters (1/4 mile), which also equals 8:04 per 1600 meters (aka per mile). So John's workout is to run 4 1/2 miles at a little slower than 8 minutes per mile. At the end of the workout, he runs 100 meter strides at 1500 pace (checking the chart, these should be in just under 23 seconds) to give him practice moving his legs quickly when he's tired. PACE TERMS V02 Max.: Volume of Oxygen one can consume while exercising at maximum capacity. Typically one can run a VO2 Max. for 10-11 minutes before reaching a physical limitation. Optimization of oxygen consumption mirrors increased fitness levels and is obtained by running at the velocity at V02 max. or V02 on your pace chart Maintenance Run: The pace equivalent to approximately 75% of velocity at V02 Max. and 80% of maximum heart rate (MHR) The approximate slowest pace at which a cardiovascular training response is stimulated. Long runs should be completed at maintenance pace. Threshold: Also known as Anaerobic Threshold or Lactate Threshold. The pace at which the rate of lactic acid production will significantly surpass the rate of lactic acid removal in the blood stream. Generally considered to be 4-20 seconds/mile slower than individual 10K pace and 10-15 seconds/mile faster than Marathon Pace. 80%: A pace equivalent to approximately 80% of VO2 max. This pace is close to Marathon Goal Pace for many runners. 1500m/5K/10K: The pace equivalents one could theoretically run for each distance as correlated from the most recent race results. All paces are taken from Jack Daniels, PhD research with input from Jeff Johnson. ADDITIONAL TERMS Recovery Day: A day for physical and pyschological recovery from the stresses of training. Runs are unpaced (as slow as desirable). Strides: Short intervals run at faster paces to improve running form, economy and leg speed. Cross Training: Exercise other than running that elevates the heart rate for a period longer than 20 minutes. MGP: Marathon Goal Pace. Tempo Run: A run with a portion spent at a specific pace (usually MGP or threshold). WUP: Warm-up Protocol = 1-2 miles run at a very comfortable relaxed pace; light stretching (see Stretching Routine); 10x100m Strides @ 1/2 Marathon, 10K, 5K, VO2, 1500m pace CDP: Cool Down Protocol = 10x100m Strides @ 1500m pace; 1-2 miles @ maintenance pace Marathon: 1 : a long-distance race: a : a footrace run on an open course usually of 26 miles 385 yards (42.2 kilometers) b : a race other than a footrace marked especially by great length 2 a : an endurance contest b : something (as an event, activity, or session) characterized by great length or concentrated effort Definitions from Jack Daniels PhD, Jeff Johnson and Vin Lananna. Marathon Definition from Webster's On-Line Dictionary |
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