Time-tested, universally accepted axioms of the sport you can share with new runners right now.
A pioneer of VO2 max training is the legendary Jack Daniels, Ph.D. “By stressing your aerobic system,” he says, “this pace optimizes the volume of blood that’s pumped and the amount of oxygen that your muscle fibers can use.”The exact pace is closer to 10 seconds faster per mile than 5K race pace for fast runners, and 30 seconds faster per mile for slower runners.Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.
This pace is about 20 seconds slower per mile than your 10K race pace, or 30 seconds slower per mile than 5K race pace. “The key benefit of this pace is that it’s fast enough to improve your threshold for hard endurance running, yet slow enough that you don’t overload your muscles,” says Daniels. The ideal duration of a tempo run is 20 to 25 minutes.
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