– Scientifically based –
Remember the most basic law of training? Optimal stress is the first factor in the equation and stressing your body optimally will help you get fast faster.
What does getting fast faster mean? It means stressing your body enough to cause physiologic adaptations without breaking you down so much that you can't recover in time for the next hard workout. Think of your hard workouts as controlled muscle damage. If you train hard every day, your body will not have time to recover and adapt. Yes, you may get faster by training hard all the time. But there are costs to this. Your risk of injury will increase and you may not be getting optimal performance. In other words, even if you're getting fast, you might not be getting fast faster.
The trick is optimally stress your body...to run at your optimal pace in each workout. Intuitively, we may believe that to race fast we must train hard all the time. This is not the case.
Fortunately, there is a way to help determine what your optimal training paces should be. But first, let's take a look at some common training paces.
In different phases of your training, you will focus on stressing different physiologic systems in your body (see periodization) and your running will be at one or more of the following paces:
VDOT Calculator: What's your optimal stress?
Training paces in the Runbayou program are conservative by design and are based on Coach Jack Daniels' VDOT formulas. You can get more detailed information from his book, Daniels' Running Formula.
Important notes about VDOT calculations and training paces
To calculate your training paces
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