Where Your Dreams Become Reality
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Poster: Duration not distance
Subject: RE: Daniel's I pace cut-off
I think all this talk about "3k pace" or "5k pace" is misleading. Sure, the fast, elite athletes can run their 7-somthing 3ks at 100% vVO2 max but that's not realistic for non-elite athletes. The time a person can run at vVO2 max is greater for elite athletes (it's related to lactate threshold). It's more like 6 minutes for everybody else. So not only can they run longer at vVO2 max, since they're faster a 3k can fit into that window. For contrast, consider a 6 minute miler. Their 3k pace is more like the 95% vVO2 max (probably even lower %) that elites do their 5ks in: the effort you can give for 12-something minutes.
The idea of doing intervals is so you can get in more minutes @ V02 max. For different runners, 8x1k @ 3:00 and 6x1k @ 4:00 are both 24 minutes of V02 max running. It depends on the day for which of 8x3min or 6x4min of VO2 max running I find more unpleasant.
I haven't read Daniels so I don't know which type of runner he's writing for. I just figured that I'd just point out that an individual's speed and training level determines what % of vVO2 max a runner can run a given distance for and that impacts distance-based paced recommendations.
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