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Jason R. Karp, PH.D. Thursday, 12 September 2013 09:45 TWEET COMMENTS 0

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.

ANAEROBIC 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.



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