I don’t understand all the training paces — can you help me?
Campus training programs are based on paces. These are automatically calculated based on the reference time you’ve entered.
This is your jogging pace, which will make up around 70–80% of your total training time. Your breathing is completely under control, you feel “easy,” and your heart rate stays between 65% and 75% of your max. This pace causes little fatigue, making it ideal for complementing interval workouts. Intervals are the most effective way to improve, but you can’t do too many without risking injury. Easy endurance allows you to build volume with minimal risk while gently strengthening your cardiovascular system, muscles, and tendons.
⚠ The suggested pace is the maximum you should run at for easy endurance. Don’t hesitate to go slower if needed (e.g., for warm-up or if you’re tired).
If you use a heart rate strap, aim to stay between 70% and 75% of your Maximum Heart Rate.
Slightly faster than easy endurance, steady endurance is still very comfortable. Your breathing quickens a bit but remains fully under control. It brings the same benefits as easy endurance but requires less time. Sounds great? Yes—but in moderation! Because you’re running faster, injury risk increases, so don’t turn all your runs into steady endurance.
Anaerobic threshold is a "pace zone" you can typically hold for 30 to 60 minutes depending on your fitness. Running at Threshold 60 means running at the lower end of this zone. It's a fairly intense pace—you're still in control and have energy left, but you're starting to feel the effort. We like to call it “comfortably hard.” It’s especially useful for runners training for 10K or half-marathon races, since it sits between those race paces for most.
Threshold 30 is the upper limit of the anaerobic threshold zone. You’re slightly above your anaerobic threshold, breaking the balance you’d have at Threshold 60. It’s far less comfortable, fatigue builds quickly, but pushing at this level forces your body to adapt—particularly useful for races between 5K and 10K.
MAS is the minimum speed at which you reach your maximum oxygen uptake (VO₂ max). In other words, it’s the lowest speed that pushes your aerobic system to its limit. Training at MAS helps endurance runners raise that ceiling, unlocking more potential across all endurance paces.
You should be able to sustain this pace for about 6 minutes in a continuous effort.
This is your specific marathon race pace, used only if your goal is to run a marathon. The aim is to get used to this pace—to lock it into your muscle memory so it feels natural on race day. Training with this pace over long intervals also improves your running economy.
This is your target pace for a half-marathon, used especially if your goal is a 21K race. (Included in the 42K training plan.)
This is your specific 10K pace, used only if you’re training for a 10K. The goal is to internalize this pace so it becomes automatic on race day. It also helps improve running economy by repeating this speed over long intervals.
Alongside the fixed paces (where you’re given an exact pace to follow), there are also "subjective" or effort-based paces, where you decide the effort. Don’t stress—these are meant to be simple. We’re looking for intensity zones, not exact speeds. Always check your coach’s advice in the session—they’ll help explain the goal!
Here’s a quick breakdown:
“Slow” is a pure recovery pace—slower than easy endurance. You can walk or jog very lightly if needed.
“Moderate” is the trickiest to define. It’s faster than easy endurance or marathon pace, but still very manageable—you’re in control, breathing is steady, and you could maintain it for a while.
“Fast” is used only for short intervals—you can let loose here! It’s not sprinting, but it should be as fast as you can go while keeping good form. Many ask if this equals MAS. The answer is no—it’s even faster than MAS.
“Sprint” is the most straightforward pace: go all out, maximum effort, period! (Except for the first couple of intervals, where we build up gradually to avoid injury—your coach’s tips in sprint sessions will explain.)
Easy Endurance
This is your jogging pace, which will make up around 70–80% of your total training time. Your breathing is completely under control, you feel “easy,” and your heart rate stays between 65% and 75% of your max. This pace causes little fatigue, making it ideal for complementing interval workouts. Intervals are the most effective way to improve, but you can’t do too many without risking injury. Easy endurance allows you to build volume with minimal risk while gently strengthening your cardiovascular system, muscles, and tendons.
⚠ The suggested pace is the maximum you should run at for easy endurance. Don’t hesitate to go slower if needed (e.g., for warm-up or if you’re tired).
If you use a heart rate strap, aim to stay between 70% and 75% of your Maximum Heart Rate.
Steady Endurance
Slightly faster than easy endurance, steady endurance is still very comfortable. Your breathing quickens a bit but remains fully under control. It brings the same benefits as easy endurance but requires less time. Sounds great? Yes—but in moderation! Because you’re running faster, injury risk increases, so don’t turn all your runs into steady endurance.
Threshold 60
Anaerobic threshold is a "pace zone" you can typically hold for 30 to 60 minutes depending on your fitness. Running at Threshold 60 means running at the lower end of this zone. It's a fairly intense pace—you're still in control and have energy left, but you're starting to feel the effort. We like to call it “comfortably hard.” It’s especially useful for runners training for 10K or half-marathon races, since it sits between those race paces for most.
**Threshold 30**
Threshold 30 is the upper limit of the anaerobic threshold zone. You’re slightly above your anaerobic threshold, breaking the balance you’d have at Threshold 60. It’s far less comfortable, fatigue builds quickly, but pushing at this level forces your body to adapt—particularly useful for races between 5K and 10K.
**Maximum Aerobic Speed (MAS)**
MAS is the minimum speed at which you reach your maximum oxygen uptake (VO₂ max). In other words, it’s the lowest speed that pushes your aerobic system to its limit. Training at MAS helps endurance runners raise that ceiling, unlocking more potential across all endurance paces.
You should be able to sustain this pace for about 6 minutes in a continuous effort.
**Marathon Pace**
This is your specific marathon race pace, used only if your goal is to run a marathon. The aim is to get used to this pace—to lock it into your muscle memory so it feels natural on race day. Training with this pace over long intervals also improves your running economy.
Half-Marathon Pace
This is your target pace for a half-marathon, used especially if your goal is a 21K race. (Included in the 42K training plan.)
10K Pace
This is your specific 10K pace, used only if you’re training for a 10K. The goal is to internalize this pace so it becomes automatic on race day. It also helps improve running economy by repeating this speed over long intervals.
Slow / Moderate / Fast / Sprint Paces
Alongside the fixed paces (where you’re given an exact pace to follow), there are also "subjective" or effort-based paces, where you decide the effort. Don’t stress—these are meant to be simple. We’re looking for intensity zones, not exact speeds. Always check your coach’s advice in the session—they’ll help explain the goal!
Here’s a quick breakdown:
“Slow” is a pure recovery pace—slower than easy endurance. You can walk or jog very lightly if needed.
“Moderate” is the trickiest to define. It’s faster than easy endurance or marathon pace, but still very manageable—you’re in control, breathing is steady, and you could maintain it for a while.
“Fast” is used only for short intervals—you can let loose here! It’s not sprinting, but it should be as fast as you can go while keeping good form. Many ask if this equals MAS. The answer is no—it’s even faster than MAS.
“Sprint” is the most straightforward pace: go all out, maximum effort, period! (Except for the first couple of intervals, where we build up gradually to avoid injury—your coach’s tips in sprint sessions will explain.)
Updated on: 16/06/2025
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