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Interval Pace Formula:
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Interval pace is a training pace that is typically 5% faster than your race pace. It's used in interval training sessions to improve speed, endurance, and running economy by alternating between high-intensity intervals and recovery periods.
The calculator uses the simple formula:
Where:
Explanation: This formula adjusts your race pace by 5% to determine the appropriate intensity for interval training sessions.
Details: Interval training at the correct pace helps improve VO2 max, lactate threshold, and running efficiency. Training at the right intensity ensures optimal adaptation without overtraining or undertraining.
Tips: Enter your current race pace in minutes per kilometer (min/km). The calculator will automatically compute your recommended interval training pace. For example, if your 5K race pace is 5:00 min/km, your interval pace would be 4:45 min/km.
Q1: Why use 95% of race pace for intervals?
A: The 5% reduction provides the optimal intensity for improving speed and endurance while maintaining good form and reducing injury risk.
Q2: How often should I do interval training?
A: Typically 1-2 times per week, allowing adequate recovery between sessions to prevent overtraining.
Q3: Can I use this for different race distances?
A: Yes, though you may want to adjust based on whether you're training for shorter (5K) or longer (marathon) distances.
Q4: What if I'm new to interval training?
A: Start with shorter intervals and gradually increase duration and intensity as your fitness improves.
Q5: Should I always train at exactly 95% of race pace?
A: This is a general guideline. Individual factors like fitness level, training goals, and recovery status may require slight adjustments.