Your typical easy / aerobic conditioning pace per km should be......

i don't get it.

If you run 4:00 1500 like Eddy Lee, your easy runs should be done at 4:00/km.

nervousned wrote:

If you run 4:00 1500 like Eddy Lee, your easy runs should be done at 4:00/km.

ah, ha! that's good. i like that.

well done, Skuj.

Infallible, but for the average person you might as well say "your typical easy / aerobic conditioning pace per parsec should be the same as your furlong race shape."

If you write the book, though, I'd buy it, buddy.

You had a good race Skuj.

T-Rex wrote:

You had a good race Skuj.

Hmmm....I'm not ready for 5:00 per km easy runs yet. :)

Skuj. This is the easiest thing in the world to deteremine.

Take your actual 10k actual condition, not all time 10k PB but your actual shape 10k pbB and add 1 minute per kilo pace.

You don´t need HRM, you don´t need lactate tests, just nothing but simply pace control.

This is empiric - based on my 40 years of coaching experience in runners of very different ability/talent but it works find, it´s very easy and efficient.

Examples

- 27:00/10k it´s 2:42/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

2:42+1:00=3:42 kilo pace

- 29:10/10k it´s 2:50/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

2:50+1:00=3:50 kilo pace

- 30:00/10k it´s 3:00/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

3:00+1:00=4:00 kilo pace

- 32:00/10k it´s 3:12/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

3:12+1:00=4:12 kilo pace

- 35:00/10k it´s 3:30/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

3:30+1:00=4:30 kilo pace

- 37:30/10k it´s 3:45/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

3:45+1:00=4:45 kilo pace

- 40:00/10k it´s 4:00/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

4:00+1:00=5:00 kilo pace

- 42:00/10k it´s 4:12/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

4:12+1:00=5:12 kilo pace

- 45:00/10k it´s 4:30/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

4:30+1:00=5:30 kilo pace

- 47:30/10k it´s 4:45/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

4:45+1:00=5:45 kilo pace

- 50:00/10k it´s 5:00/per kilo pace, then Your typical easy / aerobic conditioning pace per km should be....

5:00+1:00=6:00 kilo pace

You can run daily regular aerobic sessions from 30-40minutes up to 60min up to 80-90minutes as long as you don´t go faster than that and you can include fast workouts at this your regular aerobic runs.

Tired ? Go slower. Very tired ? Go Slower.

Agree Antonio, thanks for the post.