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Different training runs serve different purposes. Running everything at the same pace — usually too fast — is the most common training mistake.
The Formula
Easy pace = race pace + 60-90 sec/km | Tempo = race pace + 15-30 sec/km
Standard formula used by professionals worldwide
Worked Example
Step-by-step
5K time 25:00 (5:00/km) → Easy runs at 6:00-6:30/km | Tempo runs at 5:15-5:30/km
Key Concepts
- Accuracy: Results are as accurate as the inputs you provide
- Units: Always use consistent units throughout your calculation
- Verification: Double-check important calculations before making decisions
- Professional advice: For major financial, health, or structural decisions, consult a qualified professional
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Frequently Asked Questions
What is easy pace?
Conversational pace where you can speak full sentences. About 60-70% max heart rate.
What is tempo run?
Comfortably hard effort sustainable for about an hour. Builds lactate threshold.
How many hard workouts per week?
2-3 maximum. 80% of mileage should be easy pace.