So if you’re a 45 minute 10k runner, Jack Daniels advised pace for tempo runs is 7:25min/mile.

As a 40 minute 10k runner you should be running tempo at 6:39 min/mile.

As you can then see, there is a big jump in training paces between 45 mins and 40 mins 10k runners. But what if you’re a 42 minutes 10k runner? Fear not, you don’t have to buy the book or guess the pace as we have embedded Jack Daniels calculator into the document, see below.

This allows you to put in your most recent race time and it will give you recommended training paces.  So you can easily find out that for a 42 minutes 10k runner your tempo/threshold pace should be 6:56 min/mile.

Just enter the distance of our race (top left) or choose from a predefined race distance from the drop down box.  Then enter your race time (hh:mm:ss) in the centre before hitting ‘calculate’.  Finally, choose the training tab to show your recommended training paces.

Alternativley, just visit https://runsmartproject.com/calculator/ to use the original website version.

If you prefer spreadsheets, Electric Blues website has every last part of Jack Daniels tables and formula in one Excel spreadsheet.

 

 

 

 

 

 

 

 

 

 

 

It’s truly geek central and I heartily recommend you download it and take a look: http://www.electricblues.com/html/runpro.html

What is Tempo/Threshold Training and why do we do it?

Tempo and Threshold training can simply defined as running that is ‘comfortably hard’. What you are aiming for is to produce an elevated yet steady state of blood lactate accumulation.

For most runners, the pace is equal to a pace they could race at for 50 to 60 minutes.

One of the limiting factors of running faster when racing is the onset of lactate accumulation.

Running at your tempo/threshold pace in training and invoking a steady accumulation of blood lactate stresses the body and subsequently encourages the body to get used to this level and improve performance with prolonged training.

In essence, by running at tempo/threshold pace you are training the body to get used to lactate accumulation and pushing your threshold upwards.

You can undertake tempo/threshold training in a variety of different ways.

• long tempo runs (20+ mins of constant running at tempo pace)
• tempo intervals (for example, 1 mile at tempo pace, 1 minute off/rest)
• fartlek tempo (various distances at tempo with various breaks)

But be mindful that you don’t want the breaks too long during intervals otherwise it will take too long to get back up to threshold pace and you don’t want the work bouts too short so that you don’t get the benefit.

For beginners, start at 20 mins or three x 1 mile intervals and build yourself up.

With tempo/threshold, there is no need to go faster than the advised pace. The aim is to stress your lactate clearance capability, not overstress that capability. Remember, it’s comfortably hard and no more. This is where having a GPS really helps as it can show your current live pace and you can adjust as required throughout the workout.

Note: Fartlek is Swedish for speed play, Fart being Speed, Lek being Play. Swedish coach Gösta Holmér developed fartlek in 1937 as a training regime for his hugely successful Cross Country skiing. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running”.

What is Race Pace Training and why do we do it?

If you don’t train at Race Pace how will you know what it feels like come race day?

Sustained runs that are up to around 75% of total running duration for a race, at race pace are superb for conditioning the body to the demands of racing that distance. So getting you used to the pace and fatigue that running at that pace.

Early on in your programme you could start with say 1 mile easy, 3 miles HM pace and 1 mile easy. Similarly for 10k with 1 mile easy, 2 miles 10k pace and 1 mile easy.

Through your programme you would start to gradually increase the time spent at race pace. You could use straight mile after mile or you could use mile or time reps with recoveries. Upto a maximum of 1 mile easy, 10 miles at HM pace, 1 mile easy for example.

With 10k race pace you could build up to running 1 mile easy, 6 x 1 mile at race pace with 1 minute recovery and then 1 mile easy.

How you create your session with efforts and recoveries combinations is entirely upto you and over time you will find what works best for you.

These are great sessions for speed endurance, that is the ability to keep running at a given pace for the duration.

The key to these hard sessions is being fresh. So ensure a recovery day both the day before and the day after.

You can use less important races in your plan in the run up towards your goal race. These are very good indicators to see where you are in your training without the pressure being your goal race.

Note: These sessions are not an alternative to your long slow easy runs, they are as well as. Race Pace sessions should be classed as hard in the 80/20, easy/hard split.

What is VO2 Interval Training and why do we do it?

Jack Daniels uses the term ‘VO2 interval training’ to mean VO2 max interval training.

VO2 max? VO2 max is the maximum amount of oxygen your body can use during exercise. It is a combination of how much oxygen your lungs can take in, convert into the bloodstream, which is then pumped throughout your body by your heart and finally how efficient your muscles are in consuming and converting that oxygen for use.

Since oxygen is the most critical component to running at a fast pace, your VO2 max is the best measure of your running fitness.

As you begin running your VO2 rate will increase and continue to increase until a point it can increase no more. This plateau of where you can no longer utilize oxygen any faster is your VO2 max.

The higher your VO2 max, the better your fitness level.

So to improve your VO2 max, just like your lactate threshold you need to stress that capability to invoke positive changes.

The idea of an interval session is to accumulate a good bit of time working at 95 to 100 percent VO2 max. When running at proper interval pace, your body takes about 2 minutes to reach the point where it’s operating at maximum oxygen consumption (ie, the purpose of this workout).

If you run 4 x 5 minute runs at this pace, and its takes 2 minutes to reach max in each run, then of your 20 minutes of hard running you’ve accumulated 12 minutes (4 x 3) of running at VO2 max.

On the other hand if you run 20 x 1 minute runs at the same hard interval pace, and recover fully between each of the runs then you would accumulate zero time at VO2 max. Why? Because it takes 2 minutes to reach max, and running hard for only 1 minute at a time won’t allow that. So running for only 1 minute at a time you must reduce your recovery time so that you’re not yet fully recovered before starting the next run.

So reps of between 3 minutes and 5 minutes are ideal.

VO2 Interval training is usually completed at the running track as it provides a constant distance and flat training area so you can keep the pace constant.

So for 2 minute plus reps, think 600m and longer. For 400m and shorter, refer to ‘repetition training’.

Obviously, you don’t have to complete VO2 interval training on a track, any flat and consistent terrain should suffice.

As with threshold training, there is no need to run any faster than the prescribed VO2 interval training pace. Ideally you want to complete the whole session at the same VO2 max invoking pace. Going out too fast will stress the body too much and limit your ability to complete all the intervals at the correct pace.

What is Repetition Training and why do we do it?

Repetition running is very fast running.

The benefits of Repetition training are associated more with the mechanics and anaerobic metabolism than with the aerobic factors of the other training types.

The intensity of running reps usually puts considerable stress on the body to provide energy anaerobically, which in turn produces beneficial changes in anaerobic pathways, where fuel is converted to energy in the absence of adequate oxygen. Also, by practising at repetition pace you learn to run more relaxed and faster, and race pace becomes more familiar and comfortable. In repetition training, you recruit the exact muscle fibres that you need for more economical running. These are the muscle cells that allow you to run fast with minimal energy spent. Repetition workouts involve running at faster speeds, often at race pace or faster, while making sure that each work bout is done with proper technique and adequate recovery.

So Repetition training is relatively short (but fast) work bouts with enough recovery time to allow each subsequent run to be just as efficient as the first run of the series. Recovery time is key as the purpose of the reps is to improve speed and economy, and the best way (almost the only way) to run fast and with good technique for repeated work bouts is to be fully recovered from the previous run before starting the next.

Repetition work bouts usually take less than 2 minutes. If they are longer than this, then they would be better done as ‘Interval’ training and lower the pace accordingly.

Again, there is no need to run any faster than the prescribed Repetition pace, but remember to be fully recovered between intervals.

Hill training is an alternative type of Repetition training. In fact, when you analyze what you’re doing during a hill session and during a Repetition session, they’re quite similar. You’re typically working at a rather high intensity for a relatively short period, followed by a recovery break that’s longer than the work bout that it follows. (returning downhill) Uphill running is also good for strengthening areas of the hips and legs, which leads to improved running economy and power.  Be careful to take it easy on the downhill part of the workout as it can be quite stressful and demanding on your legs.

Go Easy, Go Hard, just don’t go in the middle!

Quite simple really, make sure you stick to an easy pace/easy HR on your easy and recovery days. Don’t get tempted to turn an easy run into a middle of the road semi hard run.  As we keep repeating, the benefits of the long slow run really come it truly is slow and easy.

And at the other end of the scale, hard workouts are meant to be hard.

This is your polarized training plan. You’re either running easy or you’re running hard. Those middle of the road runs that are neither easy or hard don’t improve you in the same way a polarized plan can.

3. Striders Speed Sessions

Tuesday Night Speed – Millhouses

The weekly speed sessions at Millhouses are an ideal introduction to bringing speedwork into your training regime. The sessions take place on the roads around and close to Millhouses Park, so just use the terrain we have to hand.

Each week the schedule changes so that different speedwork elements are covered.

The Pyramid session of 10 x 300m could be used for Repetition training, whereas the 5 x 800m is a great VO2 max session.

There are also hill sessions, fartlek and other combinations of interval sessions.

Thursday Night Strength and Speed – Hillsborough

The weekly speed sessions in Hillsborough are an ideal introduction to bringing speedwork into your schedule and they also have an element of strength and conditioning with different drills each week before the main set. The sessions take place on the roads around and in Hillsborough Park, so just using the terrain we have to hand.

Each week the schedule changes so that different speedwork elements are covered.

The hill and interval sessions are great VO2 training and there are also faster repetition style sessions.

Thursday Night Track – Woodbourn Road

As stated earlier in the post, the track is the best place to run Repetition and VO2 Max intervals.

Similar to the Tuesday night Millhouses schedule, the Thursday track night has pre planned sessions. Be sure to read Peter Brown’s excellent Track Introduction guide.

As the track is a fixed 400m, the sessions are more formal than using the roads around Millhouses which then gives you more accurate distance and timings.

4. How long do I stick to the advised training paces

It is recommended that you stick to the training paces for a consistent block of training and recovery weeks for around 6 weeks, after which you should have adapted to the training stress and realized the benefits. You would hope that the speed sessions have become slightly easier on week 6 than they were on week 1.

It’s recommended to stick with it for 6 weeks because the primary danger of increasing training too quickly is an escalated risk and overstress caused by taking on too much too fast.

On the flip side, sticking to a training plan based on the same mileage, speed and intensity will see benefits for the first 6 weeks and whilst you may continue to see improvement for further weeks, you would see more improvement with an increased training stress and starting another 6 week block of training.

If there is a race at the end of the 6 week period and the result of the race changes your training paces, go ahead and change accordingly. If there is no race at the end of the 6 weeks and you feel like you are progressing, then you could increase the training paces by between 5 and 10 seconds to make them faster. The other options you have are to up your weekly mileage or the increase the intensity of your training.

To continuously improve you need to keep stressing your body by making positive changes, so by going either faster, longer or harder. The simplest way, if you’re happy with the content and duration of your training plan is to increase the pace of your workouts. But don’t forget those recovery weeks, they are just as important as the workouts.

5. Heart Rate Training

If you’ve searched on the internet for heart rate advice, you’ve probably seen 220-age to determine your maximum heart rate. Well forget it, it’s notoriously inaccurate as maximum heart rate and heart rate patterns, in general, are totally unique to each individual. They are also dependent on fitness and other factors, so please forget 220-age.

Finding your maximum heart rate can be done by a ‘max heart rate’ workout. In its most basic form; run until you drop. Google ‘maximum heart rate test running’ to see what you have to endure. Even then, it’s not wholly accurate, so probably best avoided.

If pushed, and we had to recommend a website to help create heart rate zones, then we’d say Brian Mac’s website and calculator. You can get started by using just your age and resting heart rate. Record your resting heart rate as soon as you wake up in the morning and do this for a few days to get a consistent view.  But in all reality, even the Brian Mac site and calculator is guess work and unless you are lucky, probably inaccurate.

So the only reliable way to work out your zones etc is to take a blood lactate threshold test. But these aren’t cheap, coming in anywhere between £80 and £100. But they are growing in popularity and are readily available at various local physios and running stores.

The blood lactate test is undertaken on a treadmill and has you initially running slowly and a pin prick of blood taken at regular intervals as the treadmill pace increases. The aim of taking blood at these intervals is to find the point where lactate accumulation in the blood reaches 2 mmol/L (ventilatory threshold) and 4 mmol/L (your lactate threshold). Once you know the pace and heart rate at where these both occur you can then use these to work out the rest of your zones and training paces/heart rates.

Complicated? Over the top for a recreational runner? Probably.

But before you launch that heart rate strap in the drawer forever, there is a very good use for it.

Sheffield is hilly! (Tell us something that we don’t know!) So being hilly means it’s difficult to stick to training paces. Just try sticking to 9:00 min/mile when undertaking a run on an undulating route.  But we can use heart rate instead.

First off, you have to complete a few benchmark runs on as flat a route as you can find.

Start off by warming up and running for 10 minutes to get things moving and your heart rate stabilized. Then, run at the slow end of your recommended Easy pace (from the Jack Daniels calculator) for one mile sticking to that pace as closely as possible. After the mile, speed up to the top end of your Easy pace and run for another mile. For the third mile speed upto your recommended Tempo pace before finally dropping back down to your Easy pace for a cool down mile.

When you get back home and upload your run to Garmin/Strava or whatever software you use, you will see the average heart rates for paced miles; mile one, mile two and mile three.

These can now be your Easy heart rate range (mile one and mile two) and your Tempo heart rate (mile three).

Running to heart rate rather than pace means that you don’t have to worry about hills affecting pace. Just stick to Heart Rate instead.

This only works for Easy and Tempo paces though as VO2 Intervals and Repetitions are run too fast and usually too short to accurately map a heart rate to, so stick to recommended pace for those.

The final recommendation with regard heart rate training is to take a look at the Maffetone Method and his 180 formula.

This technique of building your base aerobic fitness was brought to prominence when used by six-time Ironman Triathlon World Champion Mark Allen and detailed in Dr. Maffetone’s ‘The Big Book of Endurance Training and Racing‘

Earlier we suggested disregarding heart rate formulas, but please do look at the Maffetone 180 Formula as its not aimed to work out your maximum heart rate, but rather your easy pace heart rate.

We’ve detailed his simple system here.

To find your maximum aerobic training heart rate, there are two important steps.

• Subtract your age from 180.
• Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.

b) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.

c) If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same

d) If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).

In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel.

What you should hopefully find is that the suggested heart rate from the Maffetone 180 Formula should correspond nicely to the heart rate range you derived from an easy benchmark run as suggested earlier.

As with all training methods, it may work for you, it may not. That is something you just have to find out by experimenting with all the training recommendations in this document.

The Borg Scale (rating of perceived exertion)

One way to gauge how hard you are exercising is to use the Borg Scale of Perceived Exertion. Created in 1982 by Dr.Gunnar Borg, the Borg Scale takes into account your fitness level: It matches how hard you feel you are working with numbers from 6 to 20; thus, it is a “relative” scale. The scale starts with “no feeling of exertion,” which rates a 6, and ends with “maximal exertion,” which rates a 20.

You can use the table of perceived effort to ensure you are training in the correct area. ie Easy or Hard.

6. Periodization, Overload and Recovery

Periodization can quite simply be explained as:

“The systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.”

When building a plan we need to consider the target race, current fitness/readiness and the number of weeks we have before that target.

Once we know the target race and how long we have to train we can start to create a plan which is usually broken down into what are called stages, phases or cycles. These phases are called:

• Base
• Intensity / Build-Up
• Peak
• Race
• Recovery

Each week through the plan will look to cover some or all the following components.

• Easy Running
• Tempo/Race Pace
• VO2 Max Intervals
• Repetition
• Strength work

The amount of time spent on each component changes through each phase as we move towards the target race and can depend on the target race.  But it will always be around 80% Easy and 20% Hard.

Another concept we’ll use is Macrocycles, which means that we’ll break the phases listed above down into 4 week blocks and increasing adjust training loads through those 4 weeks. Building up to an overload in week 3 and then recovery in week 4 as per the graph.

A very simple example would be

• Week1: 60 mins,
• Week 2: 66 min,
• Week 3: 73 mins,
• Week 4: 45 mins

As you can see in this example we have stuck to the 10% rule which suggests adding no more than 10% new load each week.  

The most important week in those 4 weeks is the recovery week. This is the week where your body takes on board all the stress and recovers ready for week 5.

• Week 5: 66 mins,
• Week 6: 73 mins,
• Week 7: 80 mins,
• Week 8: 45 mins

The extra load each week could be extra miles, extra speed, extra reps. Anything that creates stress and overload, which with recovery week creating adaptations that allow you to push yourself that little bit further in the next Macrocycle. But be careful not to increase more than one element at a time.

Hopefully this next diagram explains the concept a little showing multiple 4 week periods of increasing load and how each week gradually increases the training volume in a stepped manner.

Then once your short racing stage is over you then enter recovery. Seriously, pack running in for a few weeks. Swim, cycle, find something else to do. Enjoy the break. You can then plan the next big race and start the whole cycle again. Don’t worry about losing fitness, you won’t lose that much and you’ll be raring to go when training starts again.

7. Training Specificity

Whilst the underlying message of the document is to sprinkle varying amounts of Easy, Tempo, Race, VO2 and Repetition sessions in your balanced training plan, the amount you do of each type of training depends on two things.

1. Where you are in your training plan, ie how close to your target race as discussed in section 6 (Periodization)
2. The distance of your target event.

Point 2 relates to the fact that a runner wanting to become the very best 5k runner he or she can be will have a different training regime to if they wanted to target a full marathon.

This is because the body needs to work in different ways come race day, so you train your body ready for the demands of your target race. And as discussed in section 6, the training will become more specific and race like as you progress through your plan towards your target.

This is Training Specificity.

To explain the concept in numbers acclaimed coach Pete Pfitzinger created these simple charts.