Train Like a Harrier - Page 3
PACING YOUR WORKOUTS
ACIDOSIS THRESHOLD (AT) PACE:
• 20 to 25 seconds per mile slower than 5K race pace
• 85-percent max heart rate
• This is the fastest speed you can sustain aerobically, which enables you to hold a faster submaximal pace for an extended time.
VO2 MAX PACE:
• 2-mile race pace
• 95-to-100-percent max heart rate
• VO2 max is the maximum volume of oxygen your muscles consume per minute, which gives you a bigger aerobic engine and enables you to run at a faster maximal aerobic pace.
• Mile race pace
• Fast enough that you’re breathing very hard and get “heavy legs”
• Anaerobic capacity refers to the ability of your muscles to generate energy without oxygen, which improves your speed for shorter races.