1. What is Training Pace?

Training pace is the speed at which you should run during training sessions to effectively prepare for your race goal. It's typically slower than race pace to allow for proper recovery and adaptation.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( Race\ Pace \) — Your target race pace in minutes per kilometer
• \( Adjustment\ Percentage \) — The percentage slower than race pace you should train at (typically 10-30%)

Explanation: The adjustment percentage accounts for the fact that training should be done at a slower pace than racing to allow for proper recovery and adaptation.

3. Importance of Proper Training Pace

Details: Running at the correct training pace helps prevent overtraining, reduces injury risk, and ensures you're working in the proper physiological zones for optimal adaptation.

4. Using the Calculator

Tips: Enter your target race pace in minutes and seconds per kilometer, then enter the recommended adjustment percentage (typically 10-30% for easy runs, more for recovery runs).

5. Frequently Asked Questions (FAQ)

Q1: What's a typical adjustment percentage?
A: For easy runs, 10-30% is common. For recovery runs, 30-50% might be appropriate. Tempo runs might use 0-10%.

Q2: Should all my training be at this pace?
A: No, this calculates your easy/recovery pace. You'll also need faster paces for speed work and tempo runs.

Q3: How does this relate to heart rate zones?
A: Your easy training pace should correspond to Zone 2 in a 5-zone heart rate model.

Q4: Should I adjust for hills or trail running?
A: Yes, you may need to further adjust your pace when running on hilly or technical terrain.

Q5: How often should I re-calculate my training paces?
A: Reassess every 4-6 weeks as your fitness improves or if your race goals change.