Understanding your training paces
Training Paces are personalized pace ranges for different types of running workouts. Each range targets a different purpose, from recovery and endurance to stamina, speed, and race-specific work. Here's what each one means.
Why are my training paces shown as ranges?
There isn't one perfect pace for every run. Ranges account for normal differences in terrain, weather, fatigue, training experience, and day-to-day readiness while still giving you the intended training stimulus. Some results (like Goal Pace or Threshold Pace) are shown as a single reference pace instead, because they represent one specific intensity.
Goal Pace
Goal Pace is the average pace required to hit the goal time you entered for your selected race distance. It's a race-specific reference, not a pace every workout should be run at.
Threshold Pace (vLT)
An estimate of the pace tied to your lactate-threshold intensity. It's a useful reference for sustained, controlled hard running and informs several stamina-oriented workouts.
Critical Velocity Pace (CV)
A faster aerobic intensity that sits between threshold-oriented running and VO₂ max work. It guides certain interval workouts that develop aerobic power while staying controlled.
VO₂ Max Pace (vVO₂max)
An estimate of the running velocity tied to your maximal aerobic capacity. It's a reference for shorter, higher-intensity workouts, not a pace for everyday running.
Endurance Paces
The aerobic foundation of your training. This category covers your easier running:
- Recovery Jog Pace , the easiest range, meant to promote recovery with light aerobic activity. Running slower than the range when you need to is perfectly fine.
- Easy Run Pace , a comfortable aerobic pace for much of your regular running. You should be able to hold a conversation and finish without significant fatigue.
- Long Run Pace , guides the easier portions of long runs. The challenge of a long run comes from its duration, so it shouldn't feel like a race or hard workout.
Stamina Paces
Controlled moderate-to-hard workouts that improve your ability to sustain faster running , steady-state runs, tempo runs, tempo intervals, and cruise intervals.
Speed Paces
Shorter, faster workouts that build aerobic power, running economy, and your ability to run efficiently at faster speeds.
Sprint Paces
Very short, fast efforts with substantial recovery. The goal is quality, mechanics, and speed, not simply piling up fatigue.