What is the Difference Between a Threshold Pace, Tempo Pace, and a Marathon Goal Pace?
Every runner has different fitness levels and abilities. So when creating a training plan for a marathon or other race, it's important to consider your fitness level. Paces are based on a percentage of your VO2 max (the maximum amount of oxygen your body can use during exercise). Different types of workouts require different paces. Here's a breakdown of three common paces:
Threshold pace is the fastest pace you can run for an hour without accumulating too much lactate in your blood. It's typically 85-90% of your VO2 max. Threshold workouts help improve your body's ability to use oxygen and clear lactate. These workouts are usually in the form of intervals, such as 400 meters or 800 meters, with short breaks.
Tempo pace is slightly slower than threshold pace, usually around 80-85% of your VO2 max. Tempo runs are typically longer than threshold workouts, lasting 20-30 minutes. They help you build endurance and improve your lactate threshold.
Marathon goal pace is the pace you aim to run your marathon at. It's typically 70-80% of your VO2 max. Marathon goal pace runs are usually long and slow, lasting anywhere from 16-22 miles. They help you get used to running at a consistent pace for a long period of time.
Related Questions:
- What is the best way to determine my threshold pace?
- A lactate threshold test can accurately determine your threshold pace.
- Can I improve my threshold pace?
- Yes, threshold pace can be improved through interval training.
- What is the difference between tempo pace and marathon goal pace?
- Tempo pace is slightly faster than marathon goal pace.
- How often should I do threshold workouts?
- Threshold workouts should be done once or twice a week.
- How can I use my marathon goal pace to create a training plan?
- Use your marathon goal pace to determine the pace of your long runs and other workouts.
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