We are all different, but these training intensities have always worked for me. I never really intentionally followed them, I just did them when I was running anyway but when I look back at sessions I have done over the last decade these were around the pace bands I ran to (and still do). Check out the Daniels’ Running Formula book if you want the in depth version of the below.
On the below calculator (at the bottom of this page) , Select Event Distance and input your time, then hit calculate.
The Race Paces just shows you how fast you need to run your splits in to run the time you input.
The Equivalent tab is a race predictor based on the time you provided.
The Training tab is the interesting one, it tells you how fast to undertake different types of running.
Easy – most of your running should be spent doing easy running, it helps the body to recover, builds up resistance to injury, develops the heart muscle. You should do a minimum of 30 minutes when you do an easy run.
Marathon – This is your estimated marathon pace. For those training for a marathon it is obviously useful to do some long runs at around this pace. Personally, when going out for a long steady run my pace will be between Marathon pace and the top end of easy pace.
Threshold – If you are in top condition and ready to race hard, threshold running is the pace you can sustain for 60 minutes. In reality, in training this is difficult to keep on pace for more than 30 minutes, its tough running and you will be pleased when its over. This is also called Tempo running. You do not have to do a Threshold run in one go, you can break it down in to sections of say 5 or 10 minutes, have a short rest and go again.
Interval Training – typically you run at around your 5k pace for distances of between 400m and 1000m and have a break between efforts. The length of the break will depend on the length of the interval. You don’t have to run to distance, you can run to time or on irregular circuit. You might also incorporate hill work.
Repetition Training – Very high intensity running with longer recoveries. Typically shorter reps of 200m, 300m, 400m and perhaps 800m. Recovery would be 2 to 3 times as long as it took you to run the effort. Or slow jog the recoveries of the same distance as the effort.
A typical weekly plan for me might look like
Monday – Easy running for 50 minutes (right at the slow end of the pace band).
Tuesday – Interval or Repetition training (usually interval training for me).
Wednesday – Easy Running for 50 minutes (near the fast end of the pace band).
Thursday – Threshold Run – Typically 1 mile easy, 5 miles of hard effort, 1 mile easy.
Friday – Rest or Easy running.
Saturday – Parkrun at threshold + a bit more easy.
Sunday – Long steady run somewhere between easy and marathon pace. Typically 90 minutes or 12 miles.
21 February – Rest day and meeting with Amie Knott. Biked 5 miles commute to work.
22 February – National Cross Country Championships. Nightmare trying to get to the venue, better planning needed. Took 50 minutes to travel about 400m causing grid lock on the local roads. The queue vanished after you had paid the parking marshals. Got the tent up, made a mad dash to get the teams race numbers and we were good to go. Some of out athletes had to make their own way to find us as their parents were stuck in the traffic.
Doncaster AC took around 20 athletes to the event and we made use of a gifted tent, thank you Jody.
The event was good, very tough underfoot for perhaps a quarter of the course, but that is a long way when for the senior men we had 8 miles to run. Very muddy in areas and pretty much slowing down to a walk (reflected in the pace of 7:11). Took a dive in one bog. I was 3rd man home from Doncaster. Well done to all out junior and senior athletes who took part.
Looking at my legs I had fallen down just before this
I finished in 733rd place, 1716 runner finished. I hope this shows the standard of the race, I am running around 36 minutes for a road 10k on the right day. Some of the best runners in the country racing against club runners of any standard. I binned my spikes after 4 years of action.
23 February – The rescheduled Scunthorpe Valentine 10k. Not ideal being the day after the cross country but at least the event still took place. The wind was brutal making the fist half of the race difficult, then a couple of miles of tailwind (but the damage had already been done), then a mile of cross wind not helping much and a finish on the running track. A great turnout form Doncaster AC with times from 36 minutes to 70 minutes showing how inclusive we are.
I worked as hard as I could, running with Simon Wright until about 2.5 miles, then I pulled away and passed Peter Badger and Connor Anderson (who finished 1st U20 I think). When we had the tail wind both Peter and Simon were able to catch me and pass me, Peter picked up the pace and beat me by 53 seconds. I tried to go with Simon but he had the edge and beat me by 4 seconds (finishing 1st M55). My wife, Rose ran a PB and finished 1st F40!
24 February 2020 – Bike to work, bike home. Steady recovery run of 10km length running at a pace of 8:25 minute miles with Todd.
25 February 2020 – Bike to work, bike home. Doncaster AC Track session, opted to pace Shaz as my legs were still battered.
2 x 2000m – 8:22, 8:21
1 x 1000m – 4:06
2 x 400m – 1:30, 1:30
2 x 200m – 0:38, 0:36
26 February 2020 – Bike to work, bike home. 6.6 miles from club, started steady (7:28) and built it up to fastest mile of 6:32.
27 February 2020 – Rose went away with running club to Bennidorm for a long weekend of fun and racing.
I ran with beginners who did 10 minutes running, 3 minutes walking and 10 minutes of running. The beginners are nearly at the end of the course and will make an amazing addition to the road runners at Doncaster Athletic Club.
After beginners I led a group 1 club run from the back of the group covering 7 miles at around 7:30 pace.
28 February – Was not sure if I could be bothered to run, got the day off so decided I could not waste the opportunity. Most of my running club including my wife Rose James Was Thompson are in Benidorm for the weekend so they are getting some warm weather training and racing Saturday night. Got my shoes on and set off, no music, water, gel. Got thinking as you do, how far should I go? No route planned or pace planned. Thought got to get a long run in sometime, just do it, 20 miles in at around 3 hour pace. Rained all the way, last 5 miles were rubbish with strong headwind, at times hail. Got home, could not get my keys to open the door, my hands were like ice. Eventually got in and had a coffee. Really pleased to have got my run in. That’s 201 for Feb miles so I get my 200 badge from Fitwins and have a day off tomorrow to recover for Norton.
29 February – Got my first volunteering badge at Cusworth parkrun after volunteering at Doncaster parkrun 124 times. Took photos which can be found here.
1 March – The Norton 9 road race. Another poor weather forecast with stormy winds, great…. Did 2.5 miles warm up basically running from the race HQ and car park a few times. Had no real expectations of running a great race. I set off like a rocket (never going to learn), the wind was behind us and down hill, looked at the garmin and hitting 4:55 minute miles. Rapidly backed off the pace letting Peter Badger and the leaders go. The tailwind helped for about the 1st mile, then became a cross wind. I was running with Mariusz until about 4 miles and I had to let him go, at around the same time Jono passed me, looking strong and he went with Mariusz. I don’t think my position changed from 4 miles till the finish. Worked hard up the 1st hill in to the head wind, legs went jelly like at the top. Kept working as hard as I could, Graham Beardsley got a photo of me (below).
Photo by Graham Beardsley
Working hard to keep my place, turned the corner to run down to Willow Bridge and got a shout from Chris Ward. This would be the toughest mile climbing up into a direct headwind. Survived the climb and turned left and started the best bit, down hill with a tailwind, time to up the pace and see what happens. Did not catch anyone but ran a 5:46 mile.
Photo by Dawn Fletcher
Nice to see my stride length is looking good and flying feet 😀 Over a minute PB on the 9 mile distance 55.10 😀 16th overall and proud NOT to be a team counter. 3 #DAC4ever 💙💚⚪ athletes ahead of me, a great team. Proud club captain delighted to see around 25 #DAC4ever athletes taking on the wind 👌 Check out my £30 Running shoes, love them @nikerunning
