Pace Guidelines/Calculators Q: How fast should I be training? A: It depends! These calculators help you calculate training paces based off current fitness (race results) and the goal of the workout.
If you are working very hard, you must allow your body to recover with proper nutrition, hydration, sleep, and easy running. This is so your body is able to absorb the most out of your hard training days, and you're prepared to work hard on the next workout day.
VO2 Max - Is the amount of oxygen your body can consume, per kg of body weight. Historically has been used as a maximum performance indicator, but that is only part of the entire picture.
How to improve? Running at an intensity level that has you breathing as hard as you can. Interval training 30 seconds-6minutes.
Efficiency - the amount of oxygen needed to produce a given running speed. Overall strength, power, form, and wasted motion influence running efficiency.
How to improve? Drills, Awareness, Hills, Strength Training.
Lactate Threshold- pace at which lactate builds up faster than it can be cleared. This is felt by running as fast as you can - think of the burning you feel when reaching the end of a 400m race: that is lactic acid. Running at a pace
How to improve? Running at or just above (faster than) lactate threshold. Estimated by adding 1 minute to current mile best. Lactate threshold can be increased greatly with training.