Anthony's Oregon Pace: Projected Race Performances

For: Anthony Sum age 41, estimated VO2max 46.87

Projected Race Performances

The following race performance predictions assume that you have adequate endurance training. This is a specific requirement for the longer distances. Your projected performances for standard running distances are:

DISTANCE TIME PACE HR 2 mi 0:14:33 7:16 183 5 km 0:23:26 7:32 178 5 mi 0:39:09 7:49 173 10 km 0:49:31 7:58 171 15 km 1:16:43 8:13 168 10 mi 1:22:46 8:16 167 20 km 1:44:40 8:25 165 HalfMthn 1:50:53 8:27 165 25 km 2:13:10 8:34 163 30 km 2:42:09 8:41 161 Marathon 3:54:20 8:56 159

Easy Effort Training Runs

Most of the endurance training for long distance running should be gentle continuous runs at 75-80 percent effort. Your targets for continuous EASY effort training runs are:

MILES TIME PACE HR 2 0:20:19 - 0:21:41 10:09 - 10:50 146 - 140 3 0:30:29 - 0:32:31 10:09 - 10:50 146 - 140 4 0:40:39 - 0:43:22 10:09 - 10:50 146 - 140 5 0:50:49 - 0:54:12 10:09 - 10:50 146 - 140 6 1:00:59 - 1:05:03 10:09 - 10:50 146 - 140 7 1:11:09 - 1:15:53 10:09 - 10:50 146 - 140 8 1:21:19 - 1:26:44 10:09 - 10:50 146 - 140 10 1:43:28 - 1:50:22 10:20 - 11:02 144 - 139 12 2:05:58 - 2:14:22 10:29 - 11:11 143 - 137 14 2:28:47 - 2:38:42 10:37 - 11:20 142 - 136 16 2:51:51 - 3:03:19 10:44 - 11:27 141 - 135 18 3:15:09 - 3:28:10 10:50 - 11:33 140 - 135 20 3:38:40 - 3:53:15 10:56 - 11:39 139 - 134 22 4:02:22 - 4:18:32 11:01 - 11:45 139 - 133 24 4:26:14 - 4:43:59 11:05 - 11:49 138 - 133 26 4:50:16 - 5:09:37 11:09 - 11:54 138 - 132

Speed Work Track Interval Paces

The following paces are for strength building intervals where the running is at a high percentage of your maximum aerobic pace (max). Your recommended track interval paces are:

METERS 90% max 95% max 100% max 100 0:30 0:28 0:27 200 1:00 0:57 0:54 300 1:30 1:25 1:21 400 2:00 1:54 1:48

Speed Work Pace Runs or Repeats

Pace runs and repeats are speedwork run at the speed you plan to race. They facilitate the development of efficiency at race pace. A good rule of thumb is to limit yourself to 1/4 of your race distance for each run. If you do multiple runs, (repeats), limit the total to about 1/10 of your weekly mileage. Your targets for pace runs or repeats are:

RACE DIST. PACE HR MAX MI/RUN 2 mi 7:16 183 0.50 5 km 7:32 178 0.75 5 mi 7:49 173 1.25 10 km 7:58 171 1.50 15 km 8:13 168 2.25 10 mi 8:16 167 2.50 20 km 8:25 165 3.00 HalfMthn 8:27 165 3.25 25 km 8:34 163 3.75 30 km 8:41 161 4.50 Marathon 8:56 159 6.50

Team Oregon Pace Wizard -- http://www.TeamOregon.com