Running your paces day to day
Your training paces are guides, not rules to force regardless of conditions. Here's how to use them well on any given day.
Should I train at my current-fitness paces or my goal paces?
Most of your training should reflect your current fitness. Your goal gives direction, but your current ability determines appropriate day-to-day intensity. Goal pace becomes more important during race-specific workouts as your training progresses. Running everything at goal pace tends to make training unnecessarily hard.
Should I always run at the fastest end of a range?
No. Faster isn't automatically better , the whole range delivers the intended benefit. Pick the right end based on the workout, terrain, weather, fatigue, and how you feel that day.
What if my calculated pace feels too hard?
Slow down and run to the intended effort of the workout. Paces are guides, not requirements to force. Heat, hills, wind, altitude, and fatigue can all make an appropriate pace slower on a given day.
What if my easy pace is slower than the range?
That's fine. Easy and recovery running should stay easy. Heat, hills, accumulated fatigue, altitude, and individual differences can all make an appropriate easy pace slower on a particular day.
What if I can run faster than the calculated pace?
That doesn't mean you should. Each workout has a purpose, and running substantially faster can change the intended training stimulus and increase the recovery cost.
How should I adjust for hills?
Use effort rather than chasing an exact flat-ground pace. Expect to slow on climbs and naturally speed up on descents, keeping the intended effort appropriate throughout.
How should I adjust for heat and humidity?
Hot, humid conditions make the same pace significantly harder. Adjust pace to hold the intended effort, or use the app's Heat Adjuster for more guidance.
How should I adjust for altitude?
Elevation can affect performance and workout pace. Use effort when needed, or use the Altitude Adjuster to help account for it.
When should I recalculate my training paces?
Recalculate after a meaningful new race or time trial that shows your fitness has changed. You don't need to adjust because of a single unusually good or bad workout.