Pace Workouts On Your PC

We've been relatively quiet with running posts for the past several months. But that doesn't mean we haven't been hitting the pavement. Some of us harder than others, of course. Stephen recently reaped the reward for all his hard work -- earning a new 5K PR.

Seriously.

He beat his HIGH SCHOOL time, finishing in 16:42.

I thought I'd ask him to share with you his favorite online training tool. (When you have a pregnant wife, you rarely say "no.")

PACE WORKOUT CALCULATOR

Stephen regularly visits a training calculator on runningforfitness.org. Upon first examination, this site seems more suited for purely recreational runners. Don't be fooled. This particular tool is incredible -- providing multiple, detailed speed workouts to meet goal times at all race distances.

For example, when I get back into running, I have a goal to finish the half marathon at 1:40:00.

1.) Visit the Paces From Target Time Calculator on runningforfitness.org.


2.) Plug in your desired distance, time, age, and sex. Hit "calculate."


3.) From there, the site gives you a handy chart with equivalent race times/paces. You can use this information in a number of different ways. One: Compare your goal race time to how you've done at other distances to see if your new goal is within reach.


4.) Then, you get ALL THESE WORKOUTS tailored to your goal.

1. Mile repeats
6 x 1 mile at 10km pace
Pace: 109 seconds per 400m, or 07:19 per mile
Rest between efforts: 109 seconds
2. Fast miles

3 x 1 mile at 3km pace
Pace: 101 seconds per 400m, or 06:47 per mile
Rest between efforts: 3 minutes
3. Kilometre repeats

5 x 1km at 5km pace
Pace: 105 seconds per 400m, or 04:23 per km
Rest between efforts: 2 minutes
4. The Pyramid

All done at 5km pace (105 seconds per lap), recovery half of effort time.

400m in 105 seconds, 53 seconds rest
800m in 03:31, 01:45 rest
1200m in 05:16, 02:38 rest
1600m in 07:01 (this will hurt!), 03:31 rest
1200m in 05:16, 02:38 rest
800m in 03:31, 01:45 rest
400m in 105 seconds.
5. 800 metre repeats

8 x 800m at 5km pace
Pace: 105 seconds per 400m or 03:31 per 800m
Rest between efforts: up to 105 seconds
6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (105 secs per lap, 03:31 for 800m), 30 secs recovery
400m at 5km pace (105 secs per lap)
Rest between sets: 90 seconds
7. Eight, six, two

3 sets of 800m, 600m, 200m
Each set consists of:
800m at 5km pace (105 secs per lap, 03:31 for 800m), 105 secs recovery
600m at 3km pace (101 secs per lap, 02:32 for 600m), 101 secs recovery
200m at 1 mile pace (96 secs per lap, 00:48 for 200m)
Rest between sets: 1 lap jog
8. Unlucky for some

4 sets of 1,000m at 3km pace plus 300 metres hard
Pace: 1 km at 101 seconds per 400m or 04:13 per 1 km, 300 metres in 66
Rest between efforts: jog forward 100 metres after the 1km efforts; jog forward 200 metres after the 300 metre efforts
9. Quarter repeats at 3km pace

2 sets of 8 x 400m at 3km race pace
Pace: 101 seconds per 400m
Rest between efforts: up to 96 seconds
10. Fast 800s

4 x 800m at 1 mile pace
Pace: 96 seconds per 400m or 03:11 per 800m
Rest between efforts: up to 03:11
11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 96 seconds per 400m
Rest between efforts: 96 seconds
Rest between sets: jog a lap
12. Fast 400s

5 x 400m at 800m pace
Pace: 88 seconds per 400m
Rest between efforts: up to 02:57
13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 68, 66 and 64 seconds per 300m
Rest between efforts: 2 minutes, jog back to the start.
Rest between sets: 5 minutes – jog 500m.
14. Basic 200s

3 sets of 3 x 200m at 600m pace
Pace: 43 seconds per 200m
Rest between efforts: up to 1 minute
Rest between sets: Lap jog
15. Frank’s Killer Tempo Run

25 laps, alternating between marathon pace and 5km pace
Pace: Alternately 119 then 105 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 46:47


Pretty great, right? So, even though I'm taking my own running much less intensely these days -- I can still plug in my goals and think about the training that's to come. I'll be writing more about my 25-Week running adventures tomorrow on (never home)maker, baby!

Today, I wrote about the rest of week 25. It's been rough between interrupted sleep, new food aversions, and my growing belly.

Now, to tour the hospital!

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