V&B Athletic® - Endurance Specialists

Defy Your Limits

Training Companion

Pace Chart

Throughout our online run programs, you'll see references to suggested pace percentages you should aim to maintain during specific workouts.

The pace chart below is to help you understand what pace (min/km) you should aim to run during a session.

Treat each pace target as the middle of a range or average. You can train slightly above or below these paces, they are not exact paces and you are not a robot!

How to use the Pace Chart and find your suggested training pace

To get started, you’ll need to identify the row of pace targets that’s right for you.

To do this we use your TTC (Time To Complete) a time trial and then use this as your starting point to find your row of pace targets within the Pace Chart.

For example, complete a 1km Time Trial then record your best time.

On the Pace Chart locate your result in the Time Trial 1 KM column (pick the time that is closest to your best 1km time) and then slide across the row to see your suggested pace targets on a hard surface (e.g. road or track).

If your 1 KM time trial result is 7:00 min, then your pace targets would be as follows:


TIME TRIAL (TTC)
Suggested Training Pace (min/km)
1 km
1.6 km
2 km
80% to 90%
70% to 80%
60% to 70%
TEMPO
Recovery
07:00
11:20
14:35
07:45
08:00
08:30
09:00
10:00

Once you’ve got your range of pace targets, it helps to understand a few things about how you will use them.

During your training, there will be sessions where you may be a little ahead of pace and others where you’re a little behind. Remember that they’re “suggested” paces and should only to be used as a guide.

You’ll have good days and bad days, so be flexible with your expectations.

Our programs are designed to increase your fitness week by week and your pace will increase in speed as you go. Stick with it and when you complete your program, you can be confident that all the work you’ve put in will take you to new fitness levels, faster paces and longer runs!


TIME TRIAL (TTC)
Suggested Training Pace (min/km)
1 km
1.6 km
2 km
80% to 90%
70% to 80%
60% to 70%
TEMPO
Recovery
03:05
05:00
06:25
03:25
03:35
03:45
03:55
04:30
03:15
05:15
06:45
03:35
03:45
04:00
04:05
04:45
03:30
05:40
07:15
03:55
04:05
04:20
04:25
05:00
03:45
06:05
07:50
04:10
04:20
04:35
04:45
05:30
04:00
06:30
08:20
04:25
04:40
04:55
05:00
05:45
04:15
06:55
08:50
04:45
04:55
05:15
05:25
06:00
04:30
07:15
09:20
05:00
05:15
05:30
05:40
06:30
04:45
07:40
09:55
05:15
05:30
05:50
06:00
06:50
05:00
08:05
10:25
05:30
05:50
06:00
06:20
07:10
05:15
08:30
10:55
05:50
06:05
06:25
06:40
07:30
05:30
08:55
11:25
06:05
06:20
06:45
07:00
07:50
05:45
09:20
12:00
06:20
06:40
07:00
07:20
08:15
06:00
09:45
12:30
06:40
07:00
07:20
07:40
08:30
06:15
10:10
13:00
06:55
07:15
07:40
08:00
08:50
06:30
10:30
13:30
07:10
07:30
08:00
08:15
09:15
06:45
10:55
14:05
07:30
07:50
08:20
08:30
09:45
07:00
11:20
14:35
07:45
08:00
08:30
09:00
10:00
07:30
12:10
15:35
08:20
08:45
09:15
09:30
10:45
08:00
13:00
16:40
08:50
09:15
09:50
10:00
11:30
08:30
13:45
17:40
09:25
09:50
10:30
10:45
12:00
09:00
14:35
18:45
10:00
10:30
11:00
11:30
12:30
09:30
15:25
19:45
10:30
11:00
11:30
12:30
13:30
10:00
16:10
20:50
11:00
11:30
12:15
12:40
14:15

 

Standard Workout Warm-up

3 Rounds x 30 seconds of each of the following:

  • Jogging on the spot
  • High Knees to Waist
  • Running on the spot
  • Butt Kicks (Boots to Glutes) 

Followed by 30 seconds of each of the following:

  • Arm Circles forward (start off slowly with small circles, gradually increasing the pace and size of the circles) 
  • Arm Circles backwards (start off slowly with small circles, gradually increasing the pace and size of the circles)
  • Chest Stretches (hands at shoulder level, swinging arms back and forth)
  • Alternating Arms (thumbs together, swinging one arm up & and one arm down)
  • Knee circles (feet together, flat on the ground with hands on knees) - Clockwise
  • Knee circles (feet together, flat on the ground with hands on knees) - Anti-clockwise
  • Leg Swings - Left Leg
  • Leg Swings - Right Leg


Running Warm-Up Exercises

HIGH KNEES

Running on the spot start with lifting your knees to waist level, ensure your feet are lifting under the knees so that they are in front of your body.
Continue for 30 seconds.
Repeat x3 jogging between each

BOOTS TO GLUTES

Running on the spot start with lifting your ankles up under your glutes, knees should be coming up slightly in front of your body but not as high as High Knee Running. Try not to flick your heels up. You want to draw them up under your centre of gravity.
Continue for 30 seconds - Repeat x3 jogging between each

WALKING LUNGE

Begin standing with your feet shoulder width apart and your hands on your hips.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front ankle.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Complete 20 lunges for each leg

SPRINTERS SKIP

Start by travelling forward, slightly leaning forward and then drive your knee and opposite arm in front of the body. Then continue to alternate knee and arm drives with the skips as you travel forward for approx 50m.
Continue for 30 seconds - Repeat x3 jogging between each.

TOES AND HEELS

Start by travelling forward, slightly leaning forward and then up on the balls of your feet for 10 seconds, then alternate your walking on your heels for 10 seconds and repeat.
Continue for 30 seconds - Repeat x3 jogging between each.

LEG SWINGS

Supporting yourself on a wall or a post with one hand, and face straight ahead. With the same leg as the hand supporting you start swinging forward and back like a pendulum, keeping your posture tall and your core engaged. Try not to swing your leg aggressively at first; instead, lightly start to swing it and grad­ually increase your range of motion. As you get blood flow to the muscles, you will feel yourself loosen up. Relax your hip joint as much as possible.
Complete 20 swings for each leg.

 

Running Cool-Down Stretches

IRON CROSS STRETCH

Start off by laying flat on the floor in a cross position so that you are forming the "T" shape, arms out to the sides and legs together.
Slowly swing one leg towards the opposite hand through a rotation in your lower back and hips.
Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

HAMSTRING STRETCH

To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands.
Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs.
Repeat this exercise for as many repetitions as needed.

GLUTE STRETCH

Start off flat on your back in a lying position with knees bent and feet flat on the floor. Take your ankle and place in on your opposite knee.
With the bottom leg, grab the knee and pull both of your legs as close to your chest as possible and hold for up to 15 seconds.
Repeat this exercise for as many repetitions as needed.

ITB STRETCH

Stand upright. Cross the right-left over the left leg, ensure the left is kept as straight as possible.
Lean forward at the waist until you’re able to grab hold of your lower legs and then try to pull your collarbones to your knees caps or until you feel a stretch across the affected iliotibial band.
Hold for 30 seconds.
Slowly stand up straight, uncross your legs and switch legs. Left leg over the right and repeat sequence.
Repeat this exercise for as many repetitions as needed.

QUAD STRETCH - Standing 

Stand on your left foot and grab your right shin by bending your leg behind you.
Tuck your pelvis in, pull your shin toward your glutes, making sure your knee is pointing to the ground. Then push your shoe into your hand, away from your glutes.
Hold for 30 seconds and then switch sides.

QUAD STRETCH - Kneeling 

Kneel on your right knee and curve your pelvis under like a "scared dog." Have a nice long stance between your right knee and left foot.
Flatten out your lower back and keep shoulders and chest upright.
Bend forward from the hip to force the left knee over the left foot.
To deepen the stretch, take the right foot in your right hand and pull towards your glute.
Hold for 30 seconds and then switch knees.

 

Glossary 

Absorption Run

Absorption Runs (also known as Recovery Runs) are very low-intensity short runs performed to assist recovery and aid physiologic adaptation (i.e. your body learning how to run faster, further and more efficiently). This promotes movement and blood flow into the healing muscles, which is essential for endurance running. They should be run at a pace that you can continue to hold a conversation or at your Recovery Pace.

Fartlek

Fartlek (Swedish for "speed play") sessions work on speed and stamina by alternating between easy and hard running, used by both newcomers and elite athletes. They are the easiest way to tackle speedwork by ramping up the pace when you feel good and slowing down when you need a break.

Endurance Run

The Endurance Run is your weekly long distance run, done at a comfortable pace. It is an essential part of your training that helps the body and mind adapt to increased distances. It also helps you get familiar with the physical and mental challenges that you might face during a race.

Intervals

Interval sessions are a series of speed intervals run on a flat surface. This type of a workout is ideally done on a track as it means you can accurately measure your set distances, but it can be done just about anywhere, using street lights or even trees as interval markers. These are your speed sessions and should be performed at 80%-90% of your fastest possible pace.

Hills

Hill sessions are a great way to develop speed and strength as they require extra effort to run uphill, meaning that you don’t need to run as fast as you would on flat terrain. They're also great for learning how to control your breathing.

Progression Run

Progression Runs improve stamina and allow the body to adapt to the stress of running.  Build your pace over the course of each run by starting at a slow comfortable pace and finishing at a pace that is faster than your average.

Strides

Strides, also known as “Run-Throughs” are very short runs that are usually done prior to a run or workout, or immediately after and performed as a series of intervals. They should become faster in pace with each  “Run-Through” often the first being the longest and the slowest, the last being the shortest and fastest. There should only be a very brief recovery between each Stride.

Tempo

A tempo session (also known as a lactate-threshold run) is a faster-paced run often described as “comfortably hard" at a controlled pace that can be run as long intervals or a steady run of 1-10km. As a rule of thumb for more experienced runners, a Tempo Run should be at the pace you could maintain for an hour. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.

Time Trial

The time trial is not a race! It's a chance to measure your current level of performance against the clock.

As long as it's a set distance that can be easily measured and re-run at a later date, do it and run it as fast as you can. Once you’ve finished, check your watch. Your time is your benchmark.

After four weeks of solid training, you'll try the same run again and see how much you’ve improved!

Turnarounds

Turnarounds are practised during short intervals. Rather than stopping at the end of an interval, run through the line and turn around as quickly and safely as you can to start the next repeat.