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Understanding your training paces
See how your current fitness becomes recovery, easy, race, threshold and faster workout targets, including any pace grounded in your own evidence.
Your training paces turn a current fitness evaluation into speeds you can use for different jobs in a workout.
A Named Pace — a single target such as recovery, easy, steady, marathon, half marathon, threshold, interval or repetition — is a point on that ladder. The small band shown in an actual workout is the allowed execution tolerance around the point, not a separate pace definition.
Reading the pace ladder
Recovery is slower than easy. Steady sits above easy. Marathon and half- marathon paces come from the race equivalents at those distances rather than a fixed label applied to every athlete. Interval and repetition paces provide the faster end of the ladder.
Threshold Pace — the pace your current fitness says you can sustain for 60 minutes — anchors the percentage-based paces. It is not simply your 10K pace, and it is not the name of a training zone. For all but an elite runner, half-marathon pace is slower than threshold.
Where a race-referenced pace lands can vary by athlete. Marathon pace may sit in the easy or tempo band depending on how it resolves from that runner’s current fitness.
Letting current fitness move the paces
When your running-fitness evaluation changes, the displayed pace profile changes with it. Newly generated workouts use the current values.
Workouts already placed in an active plan keep the target bands they were built with. That preserves the meaning of completed training and its scoring. Ask to rebuild the future plan or edit a particular session when you actually want those scheduled targets to change.
Using your own evidence when the model misses
A Pace Override — an athlete-specific named pace saved with its source and evidence — replaces the modelled point when a race, time trial or coaching review establishes something better. Other named paces continue using the standard model.
A tested pace should say where it came from
A pinned half-marathon pace should carry evidence such as the race and date, not appear as an unexplained number. That lets you and a future coach decide whether it is still current.
The saved overrides must still form a usable pace ladder; an easy pace cannot be set faster than interval work. Clearing an override returns that pace to the current model rather than freezing an old value forever.
Ask your coach
“Show me my current training paces and explain each one.”
“What is my threshold pace, and how is it different from my 10K pace?”
“Use my recent half marathon as the evidence for my half-marathon pace.”
Related
- Understanding Run Fitness — Read your current running-fitness evaluation, its evidence and confidence, and the race equivalents and workout paces it helps produce.
- Reading your training zones — Use the five shared intensity bands for pace and running power, with threshold at the top of Z3 rather than treated as a zone of its own.
- Choosing pace targets and zones — Use a pace for a precise effort, a zone for a range, or fixed numbers when the exact band matters more than changes in fitness.
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