Smart resources allocation while running is half the success. Therefore, it is necessary to know what running pace to choose for maximum results without overloading your body.
Depending on the distance and your physical preparation, the pace may vary significantly. But there are several criteria to determine, if the running pace you’ve chosen for a given distance correct.
Signs of Fatigue
- Heart rate. The best indicator of properly chose pace is your heart rate. For easy jogging it is advisable not to exceed the 140 BPM heart rate. If you run for time, then the heart rate may increase to 180 BPM. Anyway, be careful. You can reach such a heart rate zone only if you are sure your heart is well-trained. If not, avoid raising your heart rate above 140-150 BPM.
- Breathing. Your breathing should be even and calm. If you start feeling lack of oxygen and cannot catch your breath, then you are already at the edge of your possibilities. This pace is suitable if you are already finishing up or making a final breakthrough. Either the distance of your run is not more than 3 km (1.86 miles) and you are trying your maximum performance. Otherwise, such breathing is a sign that too much lactic acid is building up in your muscles. It means you will soon feel fatigued and need to reduce the pace to the minimum.
- Squeezing muscles. A frequent sign of runner’s fatigue is squeezing muscles. Many novice runners, when tired, start lifting and their shoulders and clenching fists increasing stiffness of the body. If you understand that you can’t go on without it, then you are already running only at the expense of your willpower. So, you should control yourself and pick up the pace you can stick to with no extra-efforts.
- Squatting. At least it looks this way. When the pace it too high for an athlete, but there is a long way to go, many of them start squatting to the ground trying to save some energy. Quite on the contrary, such running technique leads to increased efforts on footwork. In this case, the leg is placed in front and interferes with the movement of the other leg. Besides, in this case you must increase the frequency of steps, which also requires additional energy. This method may be helpful only if you have extremely strong legs but lack stamina. Otherwise, such a running technique will only lead to muscle failure due to increased lactic acid accumulation.
- Body and head swinging. If you understand that you start swinging as a pendulum, quite often it is a sign of fatigue, and you won’t be able to keep going with such a pace for a long time. However, it is important to know that many world-renown athletes use such a technique. Maybe this is their key advantage – we don’t know. Anyway, make sure this is not your individual running technique.
To improve your results in running for medium and long distances, you need to know the basics of running, such as proper breathing, running technique and warm-up. Also, you need to know how to get prepared for the competitions, how to perform strength workouts for runners and more.
How to make sure you picked up the right running pace?
Your breath is even, but deep and strong. The body is upright and slightly tilted forward. Hands steadily work along the core. The shoulders are low. The palms are gathered into a fist, but there is no squeezing. The heart rate is between 140 to 200 depending on the pace of run, age and your physical condition. The legs work clearly, without squatting or shortening the step. To make sure there is no squatting you can pay attention to elastic repulsion from the surface. The head and the body are not swinging.
You need to pick up the fastest pace you can follow without losing any of characteristics mentioned above. This will be the ideal pace for running at any distance. Important: the shorter the distance is, the more elastic the repulsion from the surface will be, the more frequent breathing and the higher heart rate you will have. But signs of fatigue will not change.
VDOT: How Fast Should You Run
There is a scientific method to help you determine your perfect running pace. It is based on VDOT value calculation (maximum oxygen consumption during running).
If you know your VDOT value, then you can build your training plan on exact figures and avoid unnecessary loads.
These tables help to calculate and predict your running results at any distance, in case you know the results for at least one of them. Besides, the formulas underlying the VDOT tables allow runners to determine which running pace to choose to have necessary workout intensity.
To use the VDOT table, take your latest result for any of the distances listed in the table and find the corresponding VDOT value in the same line. If you have several results, then your level is best characterized by the highest VDOT value.
An example:
If you can run 1 mile in 7 minutes, then your VDOT value from Table 1 is 37.
In the same table, you can find your running time forecast at distances of 1.5 km, 3 km, 2 km, 5 km, 10 km, 15 km, 21.1 km (half-marathon), 42.2 km (marathon).
In the Table 2 you can find your optimal running pace for training and marathon.
Thus, in case your VDOT = 37, the optimum running pace for long distances is 5:48 min / km, and for a light restorative run - 6:43 min / km.
You can calculate your time for other distances, based on your optimal running pace using the online calculator.
Table 1. VDOT values depending on running time at standard distances:
|
Time shown at a distance |
|||||||||
|
VD0T |
1.5K |
1 Mile |
3K |
2 Miles |
5K |
10K |
15K |
Half-marathon (21.1km) |
Marathon (42.2km) |
|
30 |
8:30 |
9:11 |
17:56 |
19:19 |
30:40 |
63:46 |
98:14 |
2:21:04 |
4:49:17 |
|
31 |
8:15 |
8:55 |
17:27 |
18:48 |
29:51 |
62:03 |
95:36 |
2:17:21 |
4:41:57 |
|
32 |
8:02 |
8:41 |
16:59 |
18:18 |
29:05 |
60:26 |
93:07 |
2:13:49 |
4:34:59 |
|
33 |
7:49 |
8:27 |
16:33 |
17:50 |
28:21 |
58:54 |
90:45 |
2:10:27 |
4:28:22 |
|
34 |
7:37 |
8:14 |
16:09 |
17:24 |
27:39 |
57:26 |
88:30 |
2:07:16 |
4:22:03 |
|
35 |
7:25 |
8:01 |
15:45 |
16:58 |
27:00 |
56:03 |
86:22 |
2:04:13 |
4:16:03 |
|
36 |
7:14 |
7:49 |
15:23 |
16:34 |
26:22 |
54:44 |
84:20 |
2:01:19 |
4:10:19 |
|
37 |
7:04 |
7:38 |
15:01 |
16:11 |
25:46 |
53:29 |
82:24 |
1:58:34 |
4:04:50 |
|
38 |
6:54 |
7:27 |
14:41 |
15:49 |
25:12 |
52:17 |
80:33 |
1:55:55 |
3:59:35 |
|
39 |
6:44 |
7:17 |
14:21 |
15:29 |
24:39 |
51:09 |
78:47 |
1:53:24 |
3:54:34 |
|
40 |
635 |
7:07 |
14:03 |
15:08 |
24:08 |
50:03 |
77:06 |
1:50:59 |
3:49:45 |
|
41 |
6:27 |
6:58 |
13:45 |
14:49 |
23:38 |
49:01 |
75:29 |
1:48:40 |
3:45:09 |
|
42 |
6:19 |
6:49 |
13:28 |
14:31 |
23:09 |
48:01 |
73:56 |
1:46:27 |
3:40:43 |
|
43 |
6:11 |
6:41 |
13:11 |
14:13 |
22:41 |
47:04 |
72:27 |
1:44:20 |
3:36:28 |
|
44 |
6:03 |
6:32 |
12:55 |
13:56 |
22:15 |
46:09 |
71:02 |
1:42:17 |
3:32:23 |
|
45 |
5:56 |
6:25 |
12:40 |
13:40 |
21:50 |
45:16 |
69:40 |
1:40:20 |
3:28:26 |
|
46 |
5:49 |
6:17 |
12:26 |
13:25 |
21:25 |
44:25 |
68:22 |
1:38:27 |
3:24:39 |
|
47 |
5:42 |
6:10 |
12:12 |
13:10 |
21:02 |
43:36 |
67:06 |
1:36:38 |
3:21:00 |
|
48 |
5:36 |
6:03 |
11:58 |
12:55 |
20:39 |
42:50 |
65:53 |
1:34:53 |
3:17:29 |
|
49 |
5:30 |
5:56 |
11:45 |
12:41 |
20:18 |
42:04 |
64:44 |
1:33:12 |
3:14:06 |
|
50 |
5:24 |
5:50 |
11:33 |
12:28 |
19:57 |
41:21 |
63:36 |
1:31:35 |
3:10:49 |
|
51 |
5:18 |
5:44 |
11:21 |
12:15 |
19:36 |
40:39 |
62:31 |
1:30:02 |
3:07:39 |
|
52 |
5:13 |
5:38 |
11:09 |
12:02 |
19:17 |
39:59 |
61:29 |
1:28:31 |
3:04:36 |
|
53 |
5:07 |
5:32 |
10:58 |
11:50 |
18:58 |
39:20 |
60:28 |
1:27:04 |
3:01:39 |
|
54 |
5:02 |
5:27 |
10:47 |
11:39 |
18:40 |
38:42 |
59:30 |
1:25:40 |
2:58:47 |
|
55 |
4:57 |
5:21 |
10:37 |
11:28 |
18:22 |
38:06 |
58:33 |
1:24:18 |
2:56:01 |
|
56 |
4:53 |
5:16 |
10:27 |
11:17 |
18:05 |
37:31 |
57:39 |
1:23:00 |
2:53:20 |
|
57 |
4:48 |
5:11 |
10:17 |
11:06 |
17:49 |
36:57 |
56:46 |
1:21:43 |
2:50:45 |
|
58 |
4:44 |
5:06 |
10:08 |
10:56 |
17:33 |
36:24 |
55:55 |
1:20:30 |
2:48:14 |
|
59 |
4:39 |
5:02 |
9:58 |
10:46 |
17:17 |
35:52 |
55:06 |
1:19:18 |
2:45:47 |
|
60 |
4:35 |
4:57 |
9:50 |
10:37 |
17:03 |
35:22 |
54:18 |
1:18:09 |
2:43:25 |
|
61 |
4:31 |
4:53 |
9:41 |
10:27 |
16:48 |
34:52 |
53:32 |
1:17:02 |
2:41:08 |
|
62 |
4:27 |
4:49 |
9:33 |
10:18 |
16:34 |
34:23 |
52:47 |
1:15:57 |
2:38:54 |
|
63 |
4:24 |
4:45 |
9:25 |
10:10 |
16:20 |
33:55 |
52:03 |
1:14:54 |
2:36:44 |
|
64 |
4:20 |
4:41 |
9:17 |
10:01 |
16:07 |
33:28 |
51:21 |
1:13:53 |
2:34:38 |
|
65 |
4:16 |
4:37 |
9:09 |
9:53 |
15:54 |
33:01 |
50:40 |
1:12:53 |
2:32:35 |
|
66 |
4:13 |
4:33 |
9:02 |
9:45 |
15:42 |
32:35 |
50:00 |
1:11:56 |
2:30:36 |
|
67 |
4:10 |
4:30 |
8:55 |
9:37 |
15:29 |
32:11 |
49:22 |
1:11:00 |
2:28:40 |
|
68 |
4.06 |
4:26 |
8:48 |
9:30 |
15:18 |
31:46 |
38:44 |
1:10:05 |
2:26:47 |
|
69 |
4:03 |
4:23 |
8:41 |
9:23 |
15:06 |
31:23 |
48:08 |
1:09:12 |
2:24:57 |
|
70 |
4:00 |
4:19 |
8:34 |
9:16 |
14:55 |
31:00 |
47:32 |
1:08:21 |
2:23:10 |
|
71 |
3:57 |
4:16 |
8:28 |
9:09 |
14:44 |
30:38 |
46:58 |
1:07:31 |
2:21:26 |
|
72 |
3:54 |
4:13 |
8:22 |
9:02 |
14:33 |
30:16 |
46:24 |
1:06:42 |
2:19:44 |
|
73 |
3:52 |
4:10 |
8:16 |
8:55 |
14:23 |
29:55 |
45:51 |
1:05:54 |
2:18:05 |
|
74 |
3:49 |
4:07 |
8:10 |
8:49 |
14:13 |
29:34 |
45:19 |
1:05:08 |
2:16:29 |
|
75 |
3:46 |
4:04 |
8:04 |
8:43 |
14:03 |
29:14 |
44:48 |
1:04:23 |
2:14:55 |
|
76 |
3:44 |
4:02 |
7:58 |
8:37 |
13:54 |
28:55 |
44:18 |
1:03:39 |
2:13:23 |
|
77 |
3:41 |
3:58 |
7:53 |
8:31 |
13:44 |
28:36 |
43:49 |
1:02:56 |
2:11:54 |
|
78 |
3:38.8 |
3:56.2 |
7:48 |
8:25 |
13:35 |
28:17 |
43:20 |
1:02:15 |
2:10:27 |
|
79 |
3:36.5 |
3:53.7 |
7:43 |
8:20 |
13:26 |
27:59 |
42:52 |
1:01:34 |
2:09:02 |
|
80 |
3:34.2 |
3:51.2 |
7:37.5 |
8:14.2 |
13:17.8 |
27:41.2 |
42:25 |
1:00:54 |
2:07:38 |
|
81 |
3:31.9 |
3:48.7 |
7:32.5 |
8:08.9 |
13:09.3 |
27:24 |
41:58 |
1:00:15 |
2:06:17 |
|
82 |
3:29.7 |
3:46.4 |
7:27.7 |
8:03.7 |
13:01.1 |
27:07 |
41:32 |
0:59:38 |
2:04:57 |
|
83 |
3:27.6 |
3:44.0 |
7:23.0 |
7:58.6 |
12:53.0 |
26:51 |
41:06 |
0:59:01 |
2:03:40 |
|
84 |
3:25.5 |
3:41.8 |
7:18.5 |
7:53.6 |
12:45.2 |
26:34 |
40:42 |
0:58:25 |
2:02:24 |
|
85 |
3:23.5 |
3:39.6 |
7:14.0 |
7:48.8 |
12:37.4 |
26:19 |
40:17 |
0:57:50 |
2:01:10 |
Table 2. The intensity of training, depending on the current value of VDOT:
|
Aerobic Run Pace |
Marathon Running Pace |
Tempo Run Pace |
||||
|
VDOT |
min/mile |
min/km |
min/mile |
min/km |
min/mile |
min/km |
|
30 |
12:40 |
7:52 |
11:01 |
6:51 |
10:18 |
6:24 |
|
31 |
12:22 |
7:41 |
10:45 |
6:41 |
10:02 |
6:14 |
|
32 |
12:04 |
7:30 |
10:29 |
6:31 |
9:47 |
6:05 |
|
33 |
11:48 |
7:20 |
10:14 |
6:21 |
9:33 |
5:56 |
|
34 |
11:32 |
7:10 |
10:00 |
6:13 |
9:20 |
5:48 |
|
35 |
11:17 |
7:01 |
9:46 |
6:04 |
9:07 |
5:40 |
|
36 |
11:02 |
6:52 |
9:33 |
5:56 |
8:55 |
5:33 |
|
37 |
10:49 |
6:43 |
9:20 |
5:48 |
8:44 |
5:25 |
|
38 |
10:35 |
6:35 |
9:08 |
5:41 |
8:33 |
5:19 |
|
39 |
10:23 |
6:27 |
8:57 |
5:33 |
8:22 |
5:12 |
|
40 |
10:11 |
6:19 |
8:46 |
5:27 |
8:12 |
5:06 |
|
41 |
9:59 |
6:12 |
8:35 |
5:20 |
8:02 |
5:00 |
|
42 |
9:48 |
6:05 |
8:25 |
5:14 |
7:52 |
4:54 |
|
43 |
9:37 |
5:58 |
8:15 |
5:08 |
7:42 |
4:49 |
|
44 |
9:27 |
5:52 |
8:06 |
5:02 |
7:33 |
4:43 |
|
45 |
9:17 |
5:46 |
7:57 |
4:56 |
7:25 |
4:38 |
|
46 |
9:07 |
5:40 |
7:48 |
4:51 |
7:17 |
4:33 |
|
47 |
8:58 |
5:34 |
7:40 |
4:46 |
7.10 |
4:29 |
|
48 |
8:49 |
5:28 |
7:32 |
4:41 |
7:02 |
4:24 : |
|
49 |
8:40 |
5:23 |
7:24 |
4:36 |
6:55 |
4:20 |
|
50 |
8:32 |
5:18 |
7:17 |
4:31 |
6:51 |
4:15 |
|
51 |
8:24 |
5:13 |
7:09 |
4:27 |
6:44 |
4:11 |
|
52 |
8:16 |
5:08 |
7:02 |
4:22 |
6:38 |
4:07 |
|
53 |
8:09 |
5:04 |
6:56 |
4:18 |
6:32 |
4:04 |
|
54 |
8:01 |
4:59 |
6:49 |
4:14 |
6:26 |
4:00 |
|
55 |
7:54 |
4:55 |
6:43 |
4:10 |
6:20 |
3:56 |
|
56 |
7:48 |
4:50 |
6:37 |
4:06 |
6:15 |
3:53 |
|
57 |
7:41 |
4:46 |
6:31 |
4:03 |
6:09 |
3:50 |
|
58 |
7:34 |
4:42 |
6:25 |
3:59 |
6:04 |
3:45 |
|
59 |
7:28 |
4:38 |
6:19 |
3:55 |
5:59 |
3:43 |
|
60 |
7:22 |
4:35 |
6:14 |
3:52 |
5:54 |
3:40 |
|
61 |
7:16 |
4:31 |
6:09 |
3:49 |
5:50 |
3:37 |
|
62 |
7:11 |
4:27 |
6:04 |
3:46 |
5:45 |
3:34 |
|
63 |
7:05 |
4:24 |
5:59 |
3:43 |
5:41 |
3:32 |
|
64 |
7:00 |
4:21 |
5:54 |
3:40 |
5:36 |
3:29 |
|
65 |
6:54 |
4:18 |
5:49 |
3:37 |
5:32 |
3:26 |
|
66 |
6:49 |
4:14 |
5:45 |
3:34 |
5:28 |
3:24 |
|
67 |
6:44 |
4:11 |
5:40 |
3:31 |
5:24 |
3:21 |
|
68 |
6:39 |
4:08 |
5:36 |
3:28 |
5:20 |
3:19 |
|
69 |
6:35 |
4:05 |
5:32 |
3:26 |
5:16 |
3:16 |
|
70 |
6:30 |
4:02 |
5:28 |
3:23 |
5:13 |
3:14 |
|
71 |
6:26 |
4:00 |
5:24 |
3:21 |
5:09 |
3:12 |
|
72 |
6:21 |
3:57 |
5:20 |
3:19 |
5:05 |
3:10 |
|
73 |
6:17 |
3:54 |
5:16 |
3:16 |
5:02 |
3:08 |
|
74 |
6:13 |
3:52 |
5:12 |
3:14 |
4:59 |
3:06 |
|
75 |
6:09 |
3:49 |
5:09 |
3:12 |
4:56 |
3:04 |
|
76 |
6:05 |
3:47 |
5:05 |
3:10 |
4:52 |
3:02 |
|
77 |
6:01 |
3:44 |
5:01 |
3:07 |
4:49 |
3:00 |
|
78 |
5:57 |
3:42 |
4:58 |
3:05 |
4:46 |
2:58 |
|
79 |
5:54 |
3:40 |
4:55 |
3:03 |
4:43 |
2:56 |
|
80 |
5:50 |
3:32 |
4:52 |
3:01 |
4:41 |
2:54 |
|
81 |
5:46 |
3:35 |
4:49 |
2:59 |
4:38 |
2:53 |
|
82 |
5:43 |
3:33 |
4:46 |
2:57 |
4:35 |
2:51 |
|
83 |
5:40 |
3:31 |
4:43 |
2:56 |
4:32 |
2:49 |
|
84 |
5:36 |
3:29 |
4:40 |
2:54 |
4:30 |
2:48 |
|
85 |
5:33 |
3:27 |
4:37 |
2:52 |
4:27 |
2:46 |
