Target pace training

By Matt Fitzgerald
source: Active.com
August 17, 2006

A target pace is an average running pace associated with an event time goal. If your event goal is to run a 3:45 marathon, your target pace is 8:35 per mile. If your goal is to run a 39:59 10K, your target pace is 6:26 per mile. And so forth.

Whenever you have an event time goal, your entire training program should be focused toward achieving the ability to sustain your target pace in that event. This doesn't mean you should always run at your target pace, of course. But it does mean you should include some target-pace running in your weekly training throughout your training program and do a fairly large amount of training at or near your target pace in the final weeks before your event.

In addition, the rest of your training -- that is, your workouts at slower and faster pace levels -- should support your objective of achieving the ability to sustain your target pace.

The reason target pace training is so important is that the body adapts very strictly to the specific exercise demands that are placed on it. One ramification of this principle of specificity is that your body will adapt well to running at your target pace if you regularly train at your target pace. It will achieve greater metabolic and neuromuscular efficiency and better fatigue resistance at this pace. And on a psychological level, you will also find it to be more comfortable.

Before you can train at your target pace you must, of course, choose a target pace, which means you must choose a goal time for your event... cont