Practical running guide · Finish Line Labs
Different sessions have different goals
Easy running, sustained tempo work and short fast repetitions place different demands on the body. An appropriate pace depends on the workout structure, your current ability and your recovery status.
Start with relevant data
A recent hard race or time trial can provide an initial pace estimate. Longer events generally offer better clues about endurance workout pace, while shorter efforts may reveal speed more than staying power.
Adjust over time
If a supposed easy workout routinely feels demanding, back off. If hard sessions fall apart early, consider whether the initial target or recovery duration is too aggressive. Coaches can help individualize a plan.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.