Training Paces

Training Paces are pace guides we create for each athlete. We are working on adding more paces such as easy run pace, recovery run pace, and steady state but for now this should give you a good idea on paces. If we do not have an idea of you current fitness (ie no races or time trials) we will not know your paces so try to run based on feel.

Our paces are based on a flat and hard surface (asphalt, hard dirt, track.)

For workouts at Cabrillo add 5 - 10 seconds per mile (~1 - 2 seconds per 400m.)

For workouts at Camino Real or Arroyo Verde (on the grass) add 10 - 15 seconds per mile (or 2 - 4 seconds per 400m.)

In general for critical velocity and lactate threshold paces they are + or - 5 seconds. Without extensive physiological testing estimates are used based on your 3-mile time but using that + or - 5 seconds rule we should be really close to it.

https://docs.google.com/spreadsheets/d/15mqzUFMDQRk7Wm748kiPxtmY8vd2dWVm/edit?usp=sharing&ouid=111310441093720377462&rtpof=true&sd=true

Critical Velocity refers to a pace that you could hold for ~30 - 35 minutes in an all out race. For most it is 10-15 seconds slower than race pace. It is hard but fully under control. You are working but should feel a bit slower than race pace.

Tempo (Lactate Threshold) pace refers to a pace you could hold for an all out 1-hour race. It is often described as comfortably hard.

Race Pace is the pace you can hold for a 3-mile race. It is hard but under control and should make you uncomfortable but again you should be under control.

Easy runs should be comfortable and you should be able to talk the whole time. In general we want easy days to be easy and hard days to be hard. If an easy day is too fast you will not recover and will not be able to reap the benefits from your hard days which is where we can really make gains.

One very important thing to remember is to learn how to stay relaxed while running hard. We always want to focus on good form and maintaining a quick cadence. It takes practice but make people think you are cruising. When your form breaks the chance of injury goes up. When your form breaks you are working harder to run that pace. When your form breaks competitors can see it and that can give them the confidence to beat you. As coaches we will constantly be reminding you to stay relaxed even when it hurts.