Alfie wrote:
The paces in the book are faster than Lactrace. Are people changing to the book paces?
The original pace guidelines are still there.
But, the book makes more sense with the suggested 5k chart IMO. For a start, it's a familiar references point with hobby joggers. Although, remember it's just a guide to get you where you need to be of course. You will be also adjusting these paces. These are a baseline but you'll rarely be running them this fast after factoring in it's hot, or windy. Or both.
The paces are now around 60/90/120+ min pace. No matter your ability. So, a 15 runner like sirpoc the paces will actually be slower, especially for the longer reps than lactrace. But, it scales. So it's pretty much 60/90/120+ pace for all runners. If you are slow, your 60 min pace could be 10k pace. If you ran 12-15k pace like lactrace suggests, the effort would be probably too easy, for the 3 min reps.
If the original paces worked (which lactrace guy just copied from the original sirpoc posts) then just stick with it. Probably, for most people they use pace as a rough guide and go from there. It's just a nice starting point to pitch the workout, if it doesn't feel right it's probably telling you sorting. FWIW, I'm a 16:00 guy and now the paces on the longer reps on the faster end of the lactrace range, are faster than the books new simplified method. I've always felt the lactrace paces are too fast on the lower end of the range for me, for the 6-10 mins
If power was truly reliable, that would be great in the future? But for the broadest number of people, pace is probably still the best we have for a reliable proxy over anything else, bar a smaller number of people who seem to have a very unvaried HR. If this is you though, go for that.