TRAINING GUIDE - pacing

HOW IS MY GUIDE PACE WORKED OUT?

 

Your guide pace and training zones are based on your VDOT score which takes into account your previous running achievements and event target and is projected throughout your plan. We have also added our propriatory algorithms that will adjust your pacing based on your current fitness level, time to event, training availability and event distance.

It’s important to remember that our guide paces are just that, a guide to help you reach your target goal safely. It’s important to always monitor how you feel in each run; if your plan asks you to do an easy run but running at the suggested guide pace feels to hard, you need to drop your pace. Then record your actual pace in your plan so our Adaptive Coaching Engine (ACE) can adapt your future sessions to a more appropriate level.

HOW TO USE GUIDE PACE

 

Guide pace is the recommended pace for your main session.  How you apply the pacing guide varies depending on what kind of session you are running:

 

Steady or Long - average pace for the entire main set

 

Hill - the pace you run each hill 'interval'

 

Tempo - the quicker 'moderate' or 'tempo' part of the main session

 

Speed  - the pace you run each faster interval

 

PACING TERMS FOUND IN SESSIONS
 

Easy

Running at a very easy pace, fully relaxed with breathing only slightly elevated.

 

Steady

A relaxed pace where breathing and conversation should be comfortable. This should be 'all day' pace.

 

Moderate

Often described as a tempo effort; your breathing will be regular and the effort strong but you should be able to 'keep going for another few mins' through all of the run. For most this will be half marathon pace and you could maintain this pace for 1.5 to 2 hours.

 

Hard

This is where your breathing becomes rhythmic and if not careful your body starts to tense. Stay relaxed and focus to maintain the speed. For most this will be early 10K pace. You should be able to hold this pace for 40-60 minutes.

 

Very hard

A pace to allow you to develop speed. Your breathing is again rhythmic and perception of effort is very hard. It is difficult to hold this pace for more than 6mins at a time. Therefore this is above 5k and 3K pace.

 

SESSION INTENSITY GUIDE

 

Each session has an intensity rating which is out of 5. The intensity rating takes into account how long the session is and how fast your pace is over the session.

 

For example a steady run would have an intensity rating of 3 out of 5 because it should be run at relaxed pace and the session length is moderate.

WHY DOESN'T MBITION USE HEART RATE ZONES?

 

There are many factors other than exercise intensity that influence actual heart rate, including temperature and weather conditions and fluctuations in your physiological state.
 

It’s for this reason Mbition plan don't use heart rate zones to manage pacing, as it can vary so much from session to session and from person to person.

 

If you are experienced in using heart rate to train with, then you can use it in conjunction with your Mbition plan to ensure you're working hard enough in tempo or speed sessions, or to keep your effort level down in longer or steady runs.

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