Knowing how fast you can (or might) run a 5K and beyond can help you dial in your training and get even faster.
: This is the hardest, high-intensity pace because you can only hold it for one hard mile. It’s a 9 or a 10 RPE during which your heart rate is about 95 percent of your max. This is an all-out, leave it all on the table, full-gas, sprint pace.“This is a high-intensity pace,” says Nurse, or an 8 or 9 RPE. If you go by conversational pace, you should not be able to talk, she adds—in fact, you should be breathless by the end of the effort.
Whether you’re running at current race pace or goal race pace depends on the type of workout and the results you’re trying to achieve, says Nurse.Let’s say you know you can run a 9:00 pace for a 10K, but you can run an 8:30 pace for a 3-minute 10K effort in a treadmill class. “There’s nothing wrong with shooting a little higher,” says Meyer. “It’s OK to push that limit—as long as you’re not totally overreaching—because that’s how you’re going to eventually improve your current 10K pace.
But in the beginning of training or during longer, lower-intensity efforts , you want to pump the brakes a bit and stick to your current race pace. “For at least the first few weeks of a training cycle, when you might not be able to hit your goal race pace, you want to start out conservatively at your current race paces so you can build confidence and endurance at longer intervals at your current ability,” explains Nurse.
However, “you can do shorter interval workout early on in your training at faster paces to build your anaerobic capacity and increase your VO2 max. Over time, you’ll be able to sustain those pieces for longer and enter into your goal race paces more effortlessly.”“Classic ladder work is a great way to work through the paces—the shorter the effort, the faster you can work,” says Meyer. The workout itself is only 34 minutes, but with warmup and cooldown, you’ve got a solid 45-minute interval run.
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