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5 Pace Training System

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Sunder Veera Karthikeyan
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148 views2 pages

5 Pace Training System

Uploaded by

Sunder Veera Karthikeyan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Aerobic fitness test

cooper test 12 minutes of running

meters Km Mile
Enter Distance covered 3300.00 3.30 2.06
minute per km and mile 1 km & mile 3.64 5.82
km and mile per hour(60 min) 60.00 16.50 10.31

VDOT 62.1111111111

Five pace training system

Training Pace % of vVOmax km Mile

Aerobic training pace 70% 0.70 5.19 8.31


Marathon training Pace 82% 0.82 4.43 7.10
Lactate Threshould pace 87% 0.92 3.95 6.32
VO2 Max Development 100% 1.00 3.64 5.82
Running Economy 110% -120% 1.20 3.03 4.85

46.8

238.75
Breathing
2 steps in 2 steps out
Aerobic training focus more on Improving cardiovasculary system
Step count
170-180 steps per min

Five pace training system

Duration of Recovery between


400m 200m workout excerise
124.68 62.34 30 -90min continious Nil
106.43 53.22 30-60min continious Nil
94.86 47.43 20-30min continious or 3-4min runs 1min
87.27 43.64 <=5min intervals equal the running time
72.73 36.36 <=2min Repititions jogg equal the running distance

3.979167

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