YOUR PACE CALCULATOR WILL BE IN YOUR INBOX.
All you will need to do is input your current 5k time and the calculator will tell you the rest!
(If you have any questions about this please email me, happy to help)
I have also laid out the running faster formula for you below with an example.
(Because I am a nice chap)!
Running Faster Formula:
This is where we share with you the faster running formula that makes sure that you are using different energy systems.
We do not want you to run out of gas too soon.
Image driving a car in 3rd gear all the time, it will get ruined pretty soon.
The same thing applies when you run at the same speed all the time, that is the only energy system your body can use.
Which is why sometimes you feel like the energy tap has been turned off for no reason, or you feel you can not run any faster!
The simple formula:
|
DATE 5K PACE |
The speed you can currently run a 5k at |
|
TEMPO PACE |
20-30 seconds a mile slower than your date 5k pace, and should be around 15% of your total weekly miles. (10-15 secs per km slower) |
|
RECOVERY PACE |
90 seconds a mile minimum slower than your date 5k pace (60 seconds per km slower) |
|
OVERPACE |
20-30 Seconds a mile faster than date 5k pace (will be intervals) (15 seconds per km faster) |
|
STRIDES |
Over about 100m the fastest thing you do each week. Should be controlled speed at mile pace. |
FOR EXAMPLE:
If your best time is currently 30 mins for 5k. (9-40 min mile pace - 6 min k pace)
Tempo pace would be:
10 min mile pace / 6- 15 min ks
Recovery pace would be:
11:30 min mile pace/ 7 min k pace
OVERPACE :
9-20 min mile pace or 545 min per k pace
STRIDES:
Around 830 min mile pace or 5 min k pace
MAXIMISE YOUR RUNNING BY GETTING A COACH.
We all know that getting expert help will mean you reach your goals faster, and more safely.
Now you know how fast you should be running, the next step is to get the right plan and help in place to run times you never thought were possible. Oh and have fun in the process.
You might now understand why running at one pace all the time is not helping you, so let me and my team help you get the right structure in place that suits you.
Included:
- Training plans to follow, that tell you exactly how far and fast to run and when.
- Bespoke coaching in my private coaching group
- Mobility sessions for runners
- Strength training for runners
- Daily help and support from our community and coaches.
LIMITED TIME SPECIAL OFFER FOR YOU.
Our flagship 12 week running courses are usually 79.50.
BUT
You have the opportunity to access to all our courses and coaching (plus all the bonuses) for 12 MONTHS for the cost of one course.
That gives you 9 MONTHS of FREE coaching with us
I understand that you might not be sure, so you have the chance to trial the coaching for just £1.00 for 7 days.
Hope to see you on the other side.
Experience our coaching for just £1.00
