Here are some generalities on how and what people commonly use in running programs. It wouldn’t be coaching if everyone didn't have their own system, and while there are more precise (and often costly) methods available, they are not scalable for widespread use. Instead, these are some of the more practical and commonly adopted options in real-world training.
In running programs, percentages of specific paces are often used to prescribe intensities for various workouts. These paces are typically tied to physiological benchmarks or specific race paces, making it easier to align training efforts with the runner's fitness level and goals. Here are some commonly used paces and how percentages might be applied:
1. VO₂ Max Pace
What it is: The pace at which a runner can sustain their maximum oxygen consumption, typically correlating with their 3K-5K race pace.
Common Percentages:
95-100% for VO₂ max intervals (e.g., 3-minute intervals with equal recovery).
80-90% for submaximal intervals aimed at building aerobic capacity.
2. Lactate Threshold Pace
What it is: The pace a runner can sustain for about 45-60 minutes in a well-trained state (approximately 10K pace or slightly slower).
Common Percentages:
85-90% of threshold pace for tempo runs.
90-95% for steady-state runs.
3. Critical Velocity Pace
What it is: The pace a runner can sustain for 30-40 minutes. It is slightly faster than the lactate threshold pace.
Common Percentages:
Often used directly, but some prescribe workouts at 90-100% for interval sessions.
4. Marathon Pace
What it is: The goal race pace for a marathon.
Common Percentages:
90-95% for long, steady runs to build endurance.
100% for marathon-pace runs.
105-110% for shorter tempo efforts targeting efficiency at faster speeds.
5. Easy Pace (Recovery Runs)
What it is: A pace that is 60-70% of VO₂ max, designed for active recovery and aerobic base building.
Common Percentages:
65-75% of VO₂ max pace.
Can also be calculated as a percentage of threshold pace (e.g., ~70-80% of threshold pace).
6. 5K/10K Race Pace
What it is: The pace a runner can sustain for their best 5K or 10K performance.
Common Percentages:
90-100% for intervals.
105-110% for strides or short, high-intensity bursts.
7. Aerobic Threshold Pace
What it is: The pace where fat oxidation is highest, and the aerobic system is primarily taxed (approximately 65-75% of VO₂ max or slower than marathon pace).
Common Percentages:
Often used as 70-80% of VO₂ max pace.
8. Sprint Pace
What it is: The pace for very short, maximal efforts (e.g., 100-400m sprints).
Common Percentages:
Often expressed as a percentage of maximum sprint speed for that distance (e.g., 90-100%).
Sample Programs:
Program Sample 1:
Single Week From An Advanced 16-Week Marathon Plan
Monday: Recovery Run (e.g., 40min @ Easy Pace)
Tuesday: VO₂ Max intervals (e.g., 6x800m at VO₂ Max Pace with 400m jog recovery)
Wednesday: Recovery Run (e.g., 60min @ Easy Pace)
Thursday: Tempo Run (e.g., 25-30 minutes at Lactate Threshold Pace)
Friday: Rest or cross-training
Saturday: Critical Velocity intervals (e.g., 4x5 minutes at critical velocity pace)
Sunday: Long Run with segments at marathon pace (e.g., 12 miles with 4 miles at marathon pace)
Program Sample 2:
Single Week From An Intermediate 12-Week Half Marathon Plan
Monday: Recovery Run (e.g., 20-30min @ Easy Pace)
Tuesday: VO₂ Max intervals (e.g., 6x400m at VO₂ Max Pace with 400m jog recovery)
Wednesday: Recovery Run (e.g., 20-30min @ Easy Pace)
Thursday: Tempo Run (e.g., 3x10 minutes at Lactate Threshold Pace w/3min easy jog in between)
Friday: Rest or cross-training
Saturday: 10K race pace intervals (e.g., 4x1km at 10K race pace with 2 minutes rest)
Sunday: Long Run (8 miles at an easy pace)
References:
Billat, V. L., & Koralsztein, J. P. (1996). Use of time limit and velocity at VO2max to assess critical velocity. Medicine and Science in Sports and Exercise.
Daniels, Jack. Daniels' Running Formula. 3rd ed., Human Kinetics, 2013.
Maffetone, P. (2010). The Big Book of Endurance Training and Racing.
Seiler, S., & Tonnessen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. Sports Science Review.