A well-structured training for a race involves working on different aspects of running based on the goal and the race specifics. Typical aspects of running that need to be worked on involve speed, general endurance, speed endurance, race-specific endurance, recovery, and more. Based on the race distance, course, and time of the race, additional aspects like uphill repeats, altitude runs, heat acclimatization may have to be added to the training.
Use the VO2Max based calculator Use the Goal Pace based calculator
Training at the right intensity based on the outcome is key to progression. The pace at which we train provides the optimal stimulus, and results in best aerobic and neuromuscular adaptations. The most frequently asked question is how to determine the pace to train at.
There are several approaches to determine the training intensity. Here is a quick rundown of these.
| Pace Zones | The intensity of the pace varies depending on your current training pace. This method would need a GPS watch for training on roads. |
| Heart Rate Zones | The intensities of the workouts are organized by the heart rate using a heart rate sensor. Some of the popular GPS watches come with wrist-based heart rate sensors. |
| Power Zones | Power-based training is a relatively new method of training. This method would involve using Power Meter such as Stryd, select Garmin Watches or COROS Pod. |
| Effort Zones | Training by the feel of your effort is as basic as it can get. You can use an RPE scale such as Foster’s or Borg’s scale to do this. Read our post on the RPE scale for further details. |
Whichever approach is used, all of these will lead to similar pace ranges. So pace zones are a good start for most runners. Two methods to find the training paces
Finding the VO2Max Aerobic fitness is most commonly measured using VO2Max. VO2Max is the measure of maximum oxygen consumption. Accurate measurement of VO2Max will involve a lab setup. A more practical approach is to use the race effort and use it to estimate the VO2Max. Here are the few commonly used methods to estimate VO2Max.
Training Paces based on VO2Max Once VO2Max is estimated the different training paces will be a percentage of the VO2Max. The table below summarizes them.
| Type of Training | % of VO2Max Pace |
| VO2Max Intervals | 100% of VO2Max |
| Speed Intervals | 110% of VO2Max |
| Tempo Runs | 85%-90% of VO2 Max |
| Easy Runs | 70% of VO2Max |
| Long Runs | 70% of VO2Max and Slower |
To make it easy for you, we have created a calculator that estimates VO2Max based on the distance and time of the race or time trial. You can use this calculator to find the suggested training paces based on VO2Max.
It is important that the goal pace set for a race is practically achievable within the training period before the race. Hence setting the right race goal is very important, and here is where a coach or an experienced running friend can help.
Once the target pace is known, you can find the training paces as below.
Pace Guidance for Marathon Training
| Type of Training | % of Marathon Goal Pace |
| VO2Max Intervals | 5k Race Pace |
| Speed Intervals | Maximal Effort |
| Tempo Runs | 5%-10% Faster |
| Long Runs | 10-20% slower |
| Easy Runs | 15-25% slower |
| Recovery Runs | 30%-40% or even slower |
Pace Guidance for Half-marathon Training
| Type of Training | % of Half-Marathon Goal Pace |
| VO2Max Intervals | 5k Race Pace |
| Speed Intervals | Maximal Effort |
| Tempo Runs | 5-10 seconds slower than 10K Race Pace |
| Long Runs | 15-30% slower than Half-Marathon Pace |
| Easy Runs | 25-35% slower than Half-marathon Pace |
| Recovery Runs | Slower than easy runs |
Click the button below to use calculator that uses desired goal pace to find the training paces.
If you are used to heart training, using Heart rate zones is another method to find the training pace zones. How to use Heart rate zones to find the training paces will be discussed in a future article.
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