Easy run5:51-6:37 /km
Format: 30-60 min without stopping, at a pace where you can talk.
You can speak in full sentences. This is the base of your week.
Rule: never put the quality session and the long run on back-to-back days. Put an easy day or a rest day between them.
In the calculator below, the quality session means tempo runs, long intervals and short intervals. Run the long run at an easy, chatty pace.
Use a result from the last 1-2 months. If you've lost some fitness since, run 10-15 sec per km slower.
You can speak in full sentences. This is the base of your week.
Steady running in one block: hard, but under control.
Threshold pace in reps, a little faster than a steady tempo run.
Fast and hard, close to your max, where breathing gets heavy. They teach your body to use more oxygen.
This is a guide. Adjust by feel: in the heat, after bad sleep or on tired legs your pace will be slower.
The work volume is for trained runners. If you're just starting, take the low end and build up slowly: 30-40 min at threshold is the upper limit, not where a beginner starts.