How Fast Should I Run?

how fast should i run simplyfitandclean

A common question among amateur runners like myself is “how fast should I run?”  I know what Olympians run, but there’s no way I should hold myself to world-record standards.  I run a 5k regularly, and I know my average time for that length, but how can I extrapolate that into a training program?

Enter VDOT.  Using my race pace for 5k, I can calculate my ideal training paces.  Follow this link to Runbayou to calculate your own VDOT and start training more effectively.  You can answer the “how fast should I run” question for yourself with just a few button clicks.

Runbayou will calculate your optimum paces and advise you to spend the following percentage of your run training time at the corresponding pace:

Easy Pace – 25% weekly mileage

Marathon Pace – Lesser of 90 minutes or 16 miles

Threshold Pace – Lesser of 10% of weekly mileage or 60 minutes

Interval Pace – 8% weekly mileage

Repetition Pace – 5% weekly mileage

Visit Runbayou here, calculate your VDOT, and you will drastically improve your training while reducing injury risk.  Important note: Do NOT try to train at your “ideal” time.  Train using your actual time.  The more you train properly, the more your actual time will improve without hurting yourself.

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About Sarah McMullin

Mother of two, Bachelor's and JD, married to a crazy high school teacher.
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One Response to How Fast Should I Run?

  1. backerbabe15 says:

    This is really cool and insightful thanks!

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