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Determining training intensity based on race times

Posted: Wed Apr 21, 2021 10:45 pm
by abspandey
Hi All,
From the little i know, training intensities are generally prescribed based on 5k race times. Would this rule apply even if the primary race distance are longer races ( 10k/HM/FM)? For eg if a 5k race predicts a 3:30 CV pace and a HM predicts a 3:36 CV pace, would it be better to work upwards from the slower suggested pace ?

Re: Determining training intensity based on race times

Posted: Fri Apr 23, 2021 5:27 pm
by NIch_xc
Go with the race closest to the "energy system" you are trying to train. If you have a 10k time, use that to find CV pace, if you have a half marathon time, use that to find your threshold, if you have a mile time, use that for your mile pace reps. In your example, yes, you should use the slower pace for aerobic workouts (but if it were between a 5k and mile PRs for a mile pace workout, use the mile PR)