1. What is Training Pace?

Training pace is your running speed adjusted from your race pace to account for different training intensities. It helps runners maintain appropriate effort levels during workouts.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Race\ Pace \) — Your goal race pace in minutes per kilometer
• \( Adjustment\ Percentage \) — The percentage adjustment for training intensity (e.g., 5% for easy runs)

Explanation: The adjustment percentage accounts for the difference between race effort and training effort.

3. Importance of Training Pace

Details: Training at proper paces helps prevent overtraining, improves specific energy systems, and optimizes performance gains.

4. Using the Calculator

Tips: Enter your goal race pace in min/km and the percentage adjustment (e.g., 5 for 5% slower than race pace). Common adjustments range from 5-20% depending on workout type.

5. Frequently Asked Questions (FAQ)

Q1: What are typical adjustment percentages?
A: Easy runs: 10-20%, Tempo runs: 5-10%, Long runs: 10-15%, Recovery runs: 15-25%.

Q2: Should I use current or goal race pace?
A: For most training, use your current race pace. For peak training phases, you can use goal race pace.

Q3: How does this differ for different distances?
A: Adjustments may vary based on race distance (5K vs marathon). Shorter races typically use smaller adjustments.

Q4: Should heart rate be considered?
A: For best results, combine pace-based training with heart rate monitoring to account for daily variations.

Q5: How often should I recalculate?
A: Reassess your paces every 4-6 weeks or after significant fitness changes.