1. What is Training Pace?

Training pace is your running speed during practice sessions, calculated by adding an adjustment to your race pace. It helps runners maintain appropriate intensity levels during different types of workouts.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( race\_pace \) — Your current race pace (min/km)
• \( adjustment \) — Recommended adjustment based on workout type (min/km)

Explanation: The adjustment varies depending on workout type (easy runs, tempo runs, long runs, etc.) and fitness level.

3. Importance of Training Pace

Details: Training at the correct pace ensures optimal physiological adaptations, prevents overtraining, and helps achieve specific workout goals.

4. Using the Calculator

Tips: Enter your current race pace in minutes and seconds per kilometer, then add the recommended adjustment for your workout type. All values must be valid.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my race pace?
A: Use your most recent race time or time trial over a known distance to calculate your average pace per kilometer.

Q2: What adjustments should I use?
A: Adjustments vary: Easy runs typically add 30-90 sec/km, tempo runs might add 10-30 sec/km, while recovery runs could add 60-120 sec/km.

Q3: Should training pace change over time?
A: Yes, as your fitness improves, both your race pace and training paces should become faster.

Q4: Are there limitations to this calculation?
A: This is a general guideline. Individual factors like terrain, weather, and fatigue should also be considered.

Q5: How often should I check my training pace?
A: Reassess every 4-6 weeks or after significant improvements in fitness or race performance.