This tool, named after a renowned running coach, predicts optimal running speeds for various training efforts and race distances. It operates by analyzing a runner’s recent race performance or accurately estimated maximal effort at a specific distance, and then projecting appropriate paces for different workout types, such as easy runs, tempo runs, and interval training. For instance, if an individual has recently completed a 5K race in 20 minutes, the calculator can estimate the corresponding pace for a marathon, a tempo run, or a recovery jog.
The significance of this type of calculation lies in its ability to provide structured guidance, maximizing the effectiveness of training regimens and minimizing the risk of overexertion or injury. Its development stems from established physiological principles relating to energy systems and their specific demands at different intensities. Using it allows runners to train at the correct intensity for their fitness level and goals, and it accounts for individual variations in fitness and performance, leading to a more personalized and effective training plan. This approach contrasts with generic training plans that may not adequately address individual needs.
