Training by “Goal Pace”
Have you ever used a training plan with workouts set up something like this?
Mile repeats at 10k race pace
400m repeats at 5k race pace
Long runs with portions at Marathon race pace
The reason for this type of workout prescription is that the training plan designer doesn’t know what pace is appropriate for the user. The user is meant to plug in the pace that’s right for them. But most users don’t know how to determine their pace either!
What the users do know, generally, is their goal pace, and their PRs for various race distances. These are used to help people figure out what their interval goal paces should be.
Common Mistakes
The big problem is that runners very often plug in a pace that doesn’t reflect their current fitness. Runners are often tempted to choose a faster pace than is appropriate.
Example A: a runner has a 5k PB of 22minutes so they use a 5k pace of 7:00/mile. The problem is, that PB is from several years ago while their most recent 5k race result is 24minutes.
Example B: a runner hasn’t been training recently but would like to eventually run the 5k in 22minutes, so they use a 5k pace of 7:00/mile for the workouts.
In both of these scenarios, the pace of 7:00/mile is not appropriate. The runner will end up discouraged and/or injured by reaching for paces that are too fast for their current fitness level.
Using Your Brain
Pre-made training plans don’t take the thinking out of training. Workouts with pre-determined intervals at “your [insert race distance here] pace” with pre-determined recoveries do not offer enough individualization for long-term success.
However, these variables (number of intervals, interval distance, recovery times) can be adjusted to make a workout appropriate. As a running coach, it is easy for me to see the possibilities and make these adjustments. But anyone can learn through trial and error how to train according to their actual fitness as opposed to their goal fitness.
If you have a generic training plan and need some guidance about adjusting it to suit you better, book a training consultation with me.
Adjusting the Variables: an example
If your goal pace isn’t your realistic pace, there’s still a way to use it in training: change the workout. Make the workout easier so that you can run the pace you want to run. This is beneficial because your body can become more familiar with your goal pace without blowing up.
Here’s how I’m doing this right now:
My dream is to run sub-5min in the mile again. Currently, my fitness is nowhere near this.
If I attempted a mile-specific workout (such as 4x 400m with 60sec rest at goal pace) and used my goal pace of sub-5min per mile, that would mean hitting the 400m in 75seconds. There’s no way I could complete this workout. I would fail the workout and be discouraged.
Instead, I could try running 4x 400m in 75seconds with way longer recoveries, anywhere from 2-5minutes rest.
Or I could run shorter intervals such as 200m or 300m at the goal pace.
I could combine the two by running shorter intervals with longer recoveries.
Make whatever changes are needed in order to make the goal pace challenging yet manageable.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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