MPR Workout Guidelines, Training Paces & Equivalent Race Times

Provided for you in this blog is a list of the basic guidelines for the workouts (stress workout and easy runs) that are a normal part of the training mix in Maximum Performance Running ("MPR") personal coaching and custom training programs for races between 5k and marathon in length.  These guidelines include the purpose, feel, heart rate and appropriate pace range for the run/workout.  All the information you will need (regardless of how you like to do workouts: by feel, heart rate or pace or some combination thereof) to make sure you are accomplishing the purpose of each run you do.  

Training Paces And Equivalent Race Times

Below are 3 different charts which show you equivalent races times and the training paces associated with those race times.  There are 3 charts to choose from based on the type of runner you are:

Neutral Predisposition:  for the well rounded runner who races all different distances and fares similarly against their peers at most distances from 5k through the marathon.  If in doubt which chart to use, use this one as the majority of runners will fall into this category.

Long Distance Predisposition:  for the aerobic monsters who tend to do better than their peers in the longer races (half marathon and marathon) and focus their training and racing there.

Short Distance Predisposition:  for the speed demons who tend to do better than their peers in the shorter races (5k and 10k) and focus their training and racing there.

Note: The equivalent race times on these charts show you equivalent times if you were equally as well prepared at each race distance (for your predisposition) and had a similar course and similar conditions.  Please note that a low mileage runner will not be as well prepared for a marathon as they can be for a 5k or 10k and a higher mileage runner who shy's away from speed work will not be as well prepared for a 5k as they might be for a half or full marathon.  Think of these equivalent times more as potential times that can be expected if training is scaled accordingly toward those distances. 

Workout And Run Guidelines

These workouts and runs are given in terms of duration but can easily be converted to distances is desired by choosing distances that fit within these time guidelines.  

Easy Runs
Category:  Recovery
Purpose:  promote recovery from stress workouts while maintaining or advancing cardiovascular fitness and adaptations to running
Workout:  20-90 minutes easy pace run
Feel:  comfortable and relaxed, can easily carry on a conversation with training partner, never pushing the pace
Heart Rate:  65-75% of Maximum Heart Rate
Paces:  see pace guide

Fast Repeats
Category:  Stress - Speed
Purpose:  improves speed, stride power and running economy
Workout:  Repeats of :30 to 2:00, totaling 15 to 21 minutes 
Recovery:  slow jog of 100% of repeat duration
Feel:  hard, quick, aggressive rhythm but never straining
Heart Rate:  N/A (not a good guide for this workout)
Paces:  Fast Pace - see pace guide
Example:   18 x 1:00 w 1:00 jog recovery

VO2 Max Repeats
Category:  Stress - Speed
Purpose:  improves maximum oxygen intake/utilization (VO2 Max) and stress aerobic power 
Workout:  Repeats of 2:00 to 5:00, totaling 21 to 28 minutes 
Recovery:  slow jog of 75% of repeat duration (up to 3:00 max recovery)
Feel:  strong, hard but smooth and controlled rhythm
Heart Rate:  98-100% of Maximum Heart Rate (after ramp up over first 60 seconds)
Paces:  VO2 Max Pace - see pace guide
Example:   8 x 3:00 w 2:15 jog recovery

Groove Repeats
Category:  Stress - Speed
Purpose:  improves body’s adaptations to running in a higher lactate environment and running at a high percentage of maximum heart rate for extended periods of time
Workout:  Repeats of 4:00 to 8:00, totaling 28 to 36 minutes 
Recovery:  slow jog of 50% of repeat duration (up to 3:00 max recovery)
Feel:  quick, hard groove; pressing but sustainable for moderate durations
Heart Rate:  94-96% of Maximum Heart Rate (after ramp up over first 60 seconds)
Paces:  Groove Pace - see pace guide
Example:  6 x 5:00 w 2:30 jog recovery

Hill Repeats
Category:  Stress - Speed
Purpose:  improves stride power and running economy
Workout:  Repeats of :30 to 2:00 up a hill, totaling 15 to 21 minutes 
Hill:  moderate hill of 4-6% incline
Recovery:  slow jog back down the hill
Feel:  hard, quick, aggressive rhythm  (effort of a Fast Repeats workout)
Heart Rate:  N/A (not a good guide for this workout)
Paces:  see pace guide - pace will depend on incline but roughly Groove to LT pace
Example:  12 x 1:30 Hill with jog down recovery
Variation:  Do the repeats on a treadmill at 4-6% incline with slow jog at 0% incline for 100% of repeat duration as recovery between repeats

Lactate Threshold Tempos
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes at LT Pace 
Feel:  strong, smooth rhythm; pressing but sustainable for extended periods
Heart Rate:  88-92% of Maximum Heart Rate 
Paces:  Lactate Threshold (LT) Pace - see pace guide
Example:  27 minute LT Tempo Run

Lactate Threshold Repeats
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Repeats of 5:00 to 20:00, totaling 30 to 40 minutes 
Recovery:  slow jog of 20% of repeat duration (up to 3:00 max recovery) 
Feel:  strong, smooth rhythm; pressing but sustainable for extended periods
Heart Rate:  88-92% of Maximum Heart Rate 
Paces:  Lactate Threshold (LT) Pace - see pace guide
Example:  3 x 12:00 w 2:20 jog recovery 

Lactate Threshold Progression
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes increasing in intensity during the run 
Feel:  starts off as a comfortably quick rhythm and gradually ramps up in intensity until reaching a strong, hard groove by the end
Heart Rate:  starts at approx 84-88% and ramps up to 94-96% of Maximum Heart Rate 
Paces:  Starts at Aerobic Threshold (AT) Pace and ends at Groove Pace - see pace guide
Example:  27 minute run gradually increasing from AT pace to Groove Pace

Lactate Threshold Wave
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes alternating intensities every 2-5 minutes between 2 different intensities 
Feel:  alternates segments between a comfortably quick rhythm and strong, hard groove
Heart Rate:  alternates segments between starts at approx 84-88% and ramps up to 94-96% of Maximum Heart Rate 
Paces:  Alternates segments between Aerobic Threshold (AT) Pace and ends Groove Pace - see pace guide
Example:  27 minute run alternating 3 minute segments between AT pace and Groove Pace
(if using distance, half mile to 1k segments are recommended)

Aerobic Threshold Tempos
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes at AT Pace 
Feel:   comfortably quick rhythm; strong but smooth and controlled
Heart Rate:  84-88% of Maximum Heart Rate 
Paces:  Aerobic Threshold (AT) Pace - see pace guide
Example:  54 minute AT Tempo Run

Aerobic Threshold Repeats
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Repeats of 10:00 to 40:00, totaling 60 to 80 minutes 
Recovery:  slow jog of 15% of repeat duration (up to 3:00 max recovery) 
Feel:  comfortably quick rhythm; strong but smooth and controlled
Heart Rate:  84-88% of Maximum Heart Rate 
Paces:  Aerobic Threshold (AT) Pace - see pace guide
Example:  3 x 25:00 w 3:00 jog recovery 

Aerobic Threshold Progression
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes increasing in intensity during the run 
Feel:  starts off as a brisk rhythm and gradually ramps up in intensity until reaching a strong, smooth pressing but sustainable rhythm
Heart Rate:  starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate 
Paces:  Starts at Brisk Pace Pace and ends at Lactate Threshold (LT) Pace - see pace guide
Example:  54 minutes gradually increasing from Brisk pace to LT Pace

Aerobic Threshold Wave
Category:  Stress - Stamina
Purpose:   improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes alternating intensities every 5-10 minutes between 2 different intensities 
Feel:  alternates segments between a brisk rhythm and strong, smooth, pressing but sustainable rhythm
Heart Rate:  alternates segments between starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate 
Paces:  Alternates between Brisk Pace and LT Pace - see pace guide
Example:  54 minute Run alternating 6 minute segments between Brisk Pace and LT Pace
(if using distances 1k to 1 mile segments are recommended)

Brisk Run
Category:  Stress - Stamina
Purpose:  improves the body's efficiency at using different energy sources; hardens the body and mind to longer durations at moderate intensities;
Workout:  Continuous run of 60 to 90 minutes at Brisk Pace 
Feel:   brisk rhythm at a moderate intensity
Heart Rate:  81-85% of Maximum Heart Rate 
Paces:  Brisk Pace - see pace guide

Example:  80 minute Brisk Run

Moderate Rhythm Long Run
Category:  Stress - Endurance
Purpose:  improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts
Workout:  Continuous run of 90 to 180 minutes at Moderate Pace 
Feel:   comfortably and relaxed but never lagging rhythm (i.e. moderate rhythm), just a hair quicker than easy pace runs
Heart Rate:  75-79% of Maximum Heart Rate 
Paces:  Moderate Pace - see pace guide
Example:  150 minute Moderate Pace long run 

Steady State Long Run
Category:  Stress - Endurance
Purpose:  improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts at a quicker intensity
Workout:  Continuous run of 75 to 150 minutes at Steady State Pace 
Feel:   steady state effort, somewhat comfortable but with some sustainable intensity added
Heart Rate:  78-82% of Maximum Heart Rate 
Paces:  Steady State Pace - see pace guide
Example:  120 minute Steady State Pace long run 

Tempo Long Run
Category:  Stress - Endurance/Stamina
Purpose:   improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
Workout:  Continuous run of 75 to 150 minutes with the first 20-40% at an Easy Pace, the middle 40-60% at AT Pace or Brisk Pace, and the last 20-40% at Easy Pace 
Feel:   the first and last segment at a comfortable and relaxed rhythm with the middle segment at a comfortably quick or brisk rhythm
Heart Rate:  65-75% of Maximum Heart Rate during the first and last segments and 81-88% during the middle segment
Paces:  Easy Pace, Brisk Pace or AT Pace - see pace guide
Example:  120 minute Tempo Long Run  with the first 35 minutes at Easy Pace, the middle 50 minutes at AT Pace and the last 35 minutes at Easy Pace 

Fast Finish Long Run
Category:  Stress - Endurance/Stamina
Purpose:   improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
Workout:  Continuous run of 75 to 150 minutes with the first 60-80% at an Easy Pace, and the last 20-40% of the run at AT Pace 
Feel:   the first segment at a comfortable and relaxed rhythm with the last segment at a comfortably quick rhythm
Heart Rate:  65-75% of Maximum Heart Rate during the first segment and 84-88% during the last segment
Paces:  Easy Pace and AT Pace - see pace guide
Example:  120 minute Tempo Long Run  with the first 90 minutes at Easy Pace, the last 30 minutes at AT Pace 

Note: if using Heart Rate as your guide it is important to know your actual Maximum Heart Rate as tested in the real world and not based on a formula.  Heart rates can vary significantly from individual to individual of similar fitness and age.  Also it is important to have a accurate and reliable heart rate monitor.  It is recommended that heart rate, if used, be used in conjunction with pace or feel (or both).  

Video Blog 3 - Recovery

Here is the third entry in the video blog series covering different aspects in training for distance running.

The topic in this video blog is the different components in the "Recover" side of the Stress & Recover principle.

The components of recovery covered in this video blog include:

- Cool-Downs
- Eating & Drinking
- Sleeping
- Resting / Daily Activity
- Easy Runs
- Stretching
- Rolling & Massage
- Other Recovery Therapies

Coming up next in our video bog series we will start looking at stress workouts and I promise more visual aids and graphics and less of me staring at the camera. ;-)

Video Blog #2 - Easy Runs

Here is the second blog in my series covering various topics in the world of training for distance running.

Today's topic is easy runs and the appropriate duration, feel, heart rate and pace range for your easy runs and their place in our training.

Notes from this video blog:

Easy Runs (also sometimes called recovery runs) Definition
Easy runs are runs we do in order to promote recovery and maintain or advance our cardio vascular fitness and our body's adaptations to running, while we recover from our stress workouts.  These runs should be kept relatively short and slow enough that they don't stress the body but rather allow it to recover, while being quick enough to maintain bio-mechanical efficiency and provide cardiovascular support.

Easy Run Duration/Length:
Between 20 minutes and 90 minutes in duration or between 5% and 15% of weekly mileage in any one run.

Easy Run Feel:  
Comfortable and relaxed run; never pushing the pace; able to easily carry on a conversation with a running partner

Easy Run Heart Rate:
Easy runs should average between 65% and 75% of maximum heart rate.
Example:  if maximum HR is 185 then your easy runs should average between 120 - 138 beats per minute.

Easy Run Pace:
Easy runs should be between 20% and 30% slower than your current lactate threshold.  Lactate threshold is defined as the pace you can run for 60 minutes in an all out effort.

Pace charts for all workouts including easy runs are listed on the MPR website:

MPR Training Paces

Video Blog #1: Stress & Recover

Maximum Performance Running has started a YouTube Channel and has put out our first Video Blog.  We hope to put out regular video blogs about various topics in training and racing.

First up, starting with the basis behind all physical training: The Stress & Recover Principle

Let us know if you have any topics you'd like to see covered and we'll be happy to add it to the list for future video blogs.

Mixed Workouts & Why Single Focus Is Often Better

VO2 Max Repeats

If you are a regular reader of this blog or have read much of the information on my websites, you will know that I believe all training come down to the stress and recover principle.  It is simply the basis behind all physical training.  We must stress our body in a certain way, then allow it to recover and when it does it will be better adapted to that stress.

When we look at the stress workouts we do to cover the stress side of stress and recover, it is important to clearly define what we are after. As you may have read before, here is how I define our goal in doing a stress workout:

Stress Workout:  These are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our fitness.  Our goal is to do sufficient and specific enough work in order to elicit the adaptation we are seeking, while still being able to recover from that work relatively quickly so that we can quickly target another adaptation.  To accomplish this we want to finish our stress workouts feeling like we have worked very hard, but not having all out raced out efforts.  In order to keep the training process moving forward and to be able to target all necessary systems with adaptation on a regular basis, a stress workout should be able to be recovered from with 1-3 easy/recovery days.

There is 1 specific line in this definition that I want to focus on today:
"Our goal is to do sufficient and specific enough work in order to elicit the adaptation we are seeking"

This means that we must know what adaptation we are seeking, and then know the type of work to do to achieve it and then how much work is sufficient and specific enough to elicit that adaptation. Think about that, that is no small hurdle.

Mixed Workouts

Most of us have seen and done mixed use workouts before.  Those are workouts that consists of work at multiple different intensities and works multiple systems in 1 workout.  An example may be a short tempo run to work our lactate threshold followed by a some speed intervals to work VO2 Max.  Or a pyramid workout that includes some intervals are at lactate threshold, groove, VO2 max and ever fast interval paces.

These mixed use workouts are popular among some coaches because they sound cool and complex and there are countless variations that can be used.  And they are popular among some runners because they are fun and interesting to do with changes in speeds and intensities that change things up several times during the workout.

But the problem with these mixed use workouts is that they often fail to meet the hurdle stated above, they are not "sufficient enough in order to elicit the adaptation we are seeking." They simply don't allow us to do enough specific work in any one system to elicit a desired new adaptation. Rather what they are good at doing is allowing us to do enough work in multiple areas to maintain existing adaptations.

Lets look at an example to help us see what I am talking about.  Here are 3 different workout possibilities for one of our stress days:

Workout #1:  30 minute LT Tempo Run
Workout #2:  8 x 3:00 VO2 Max Repeats
Workout #3:  15 minute LT Tempo Run + 4 x 3:00 VO2 Max Repeats

Workout #1 should provides us with sufficient and specific enough work to elicit a new adaptation which improves our lactate threshold

Workout #2 should provide us with a sufficient and specific enough work to elicit a new adaptation which improves our VO2 Max

Workouts #3 likely does not provide us sufficient and specific enough work to elicit a new adaptation in either lactate threshold or VO2 Max but likely does provide sufficient enough work in each to maintain existing adaptations.

Single Focus vs. Mixed Use - When To Use Each

So the question then is when is it best to use a simple single focus stress workout and when to use a mixed use workout.  Here is what I recommend:

The vast majority of your stress workouts should be single system focused stress workouts, those are the best way to elicit new adaptations and improvements in fitness.  This doesn't mean you can not change up how you attack that system within the workout (such as doing a tempo run followed by tempo intervals all targeting LT or AT or doing a cut-down workout or pyramid intervals all at the same pace/system target) but the focus of the work remains on the same system.  This is simply the best way to consistently improve our fitness by eliciting desired adaptations in targeted systems.

Use mixed use workout in situations in which you need to touch base on several systems in order to maintain existing adaptations and prevent backslide in those areas. Often this will be late in a training cycle (think Specific Phase) when you can not afford to spend entire workouts working systems that aren't primary to the goal race distance but you need to do some work in those areas in order to prevent backslide in those areas which could impact primary focus fitness.  Another time I will often use a mixed use workout is early on race week where I am not after new adaptations but rather just want to touch base on a few areas to make sure existing adaptations are shore up.

Reminder

As always, in your training carefully plan out what systems you need to work on and improve and then design workouts that are sufficient and specific enough to elicit the adaptations you are seeking.  But never forget that without sufficient recovery afterwards, those adaptations can not and will not happen.  Recovery is just as critical as the stress, be sure to honor each.

Happy Running.

Coach Mark Hadley

Marathon Training - Aerobic Power, Aerobic Resistance and Specific Endurance

How it is best for an athlete to prepare to race a marathon depends largely on what their limiting factors are in terms of marathon fitness.  In order to make this determination I find it helpful to look at marathon fitness as being made up of 3 categories I have borrowed from legendary coach Renato Canova:

Aerobic Power:  think of this as a marathoner's horsepower.  It is how well you can run at 4-12% faster than your marathon race pace.  This category includes your lactate (or anaerobic) threshold and your VO2 Max.  If runners were cars than Aerobic Power would be the size of our engine and how much horsepower we could produce.  Good tests of Aerobic Power in a runner is how fast they can run at races between 15 minutes to 90 minutes in duration (or from 5k to half marathon in length).  VO2 Max, Groove and Lactate Threshold workouts are all primary workouts in improving our Aerobic Power.

Aerobic Resistance:  think of this as the marathoner's endurance.  It is the basic endurance the runner has; their ability to run a long ways without bonking.  It is built up through weekly mileage and long runs at 4% to 20% slower than marathon race pace.  If runners were cars then Aerobic Resistance would be the size of their gas tank.  A good test of Aerobic Resistance is how much mileage you can handle and how far your long runs are.  Long runs, moderate pace or steady state runs, easy runs and increasing weekly mileage levels are all primary ways to improve Aerobic Resistance.

Specific Endurance:  think of this as the marathoner's efficiency at race pace.  It is the how much energy they must use in order to run at goal marathon race pace and how long can they do so.  If runners were cars than Specific Endurance would be how many miles can they can go (efficiency) at a certain speed before running out of gas.  It is built through running at longer distances at between 4% slower and 4% faster than marathon race pace.  The ultimate test of your Specific Endurance will come in the marathon itself.  Aerobic Threshold, Brisk Runs, Marathon Pace Runs, Tempo Long Run and Fast Finish Long Runs are all primary ways of improving Specific Endurance.

How strong our Aerobic Power and Aerobic Resistance are are both large factors (bases) in Specific Endurance, so for that reason the focus on building our Specific Endurance usually comes after we have worked on our Aerobic Power and Aerobic Endurance as much as we can or are going to.  This is why for most people I advocate a Fundamental Phase in which we work on Aerobic Power and Aerobic Resistance (to the extent and in the proportion needed based on your specific limiting factor) before a shorter Specific Phase where we work on Specific Endurance leading up to the marathon.

A common mistake I see many runners make is getting to caught up or pre-occupied with 1 of these 3 categories and focusing on it to the detriment of the others.  It doesn't do you any good to have incredible Aerobic Power (horsepower) going into the marathon if you don't have the Aerobic Resistance or Specific Endurance to utilize it (picture a race car with a huge engine but runs out of gas before the finish line).  And it doesn't do you much good to focus mainly on Aerobic Resistance, building up your endurance to be able to run the long ways, but not have a powerful enough engine to be able to do it very quickly (picture a Prius in the Daytona 500).

The key is to work on each in the proportion to what it is your limiting factor in racing a faster marathon.  If you have primarily been a moderate to lower mileage runner focused on 5k's and 10k's then your Aerobic Power is probably high and your limiting factor will likely be in terms of your Aerobic Resistance and Specific Endurance.  But if you are someone who runs lots of mileage and long runs but does little to no speed work and tempos, then your Aerobic Resistance is probably high and your Aerobic Power and Specific Endurance is probably your limiting factor.

The faster you want to run a marathon the higher and closer to your ultimate potential each category needs to be, so you can't afford to ignore any category. Weakness in one area will ultimately hold back how fast you can race.  So as you and your coach plan out your next marathon training cycle, talk about what your limiting factors are that keeping you from running a faster marathon, then be sure that you arrange your schedule to get extra work on that area in during your fundamental phase.  It will lead to a faster marathon and happier you. :-)

Happy Running,

Coach Mark Hadley

Goals vs Dreams

Dreams are great things you want to have happen and really hope happens.

Goals are dreams you set as a priority in your life and sacrifice and work your butt of daily to make happen.

Dreams are the birth place of goals, but not every dream becomes a goal.  If dreams are the seeds then it is hard work and sacrifice that are the water and fertile ground that help that seed blossom into a goal.

Dreams are wonderful, but dreams do not change the world unless someone believes in them enough to make them their goal.

When MLK Jr. gave his iconic "I Have A Dream" speech, what made it so impactful is that it planted a seed that he and many others believed in it enough that they made their goal.

As a coach I am blessed to hear many people's dreams.  But what gets me really excited is when I see them take that dream and transform it into their goal.  Some of what I do is help them identify what they need to do in order to take that dream and turn it into a realizable goal.  Sometimes they don't like or don't accept my answer.  But when they do and take the steps to make their dream their goal, that is when I really roll up my sleeves and drive in as a coach to do everything I can to help them achieve that goal.  My goal is to use my knowledge and passion in the sport of running to help others take that step to transform their dream into a goal, and then to help them realize that goal.