17 July 2009

VO2 Max pace chart

Estimated paces for VO2 max training (short speed workouts), lactate threshold(tempo) training and long slow distance training. All paces in minutes /mile.

10K time/ VO2 max pace/ LT pace / LSD pace

40 / 6:00 / 6:50 / 8:30
42 / 6:15 / 7:10 / 8:55
44 / 6:35 / 7:30 / 9:15
46 / 6:50 / 7:50 / 9:40
48 / 7:05 / 8:05 / 10:00
50 / 7:25 / 8:25 / 10:25
52 / 7:40 / 8:45 / 10:50
54 / 7:55 / 9:05 / 11:10

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