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It explains determining proper pacing via metabolic testing, VDOT charts, and the McMillan Running Calculator, plus heart-rate–based zone estimation. The guide then details why multispeed training matters, how pace (P) runs and endurance/easy long runs (E or L) build aerobic conditioning, and how intensity emphasis shifts across 5K, 10K, half marathon, and marathon events.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/making-sense-of-track-workouts-where-when-why-and-what-to-expect/347502/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/making-sense-of-track-workouts-where-when-why-and-what-to-expect/347502.png","ImageObject",300,407,{"name":92,"@type":93},"\tJames","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-22","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":52},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How can runners handle speed work in winter months?","Question",{"text":112,"@type":113},"Outdoor surfaces are often slick or buried under snow, so the guide recommends defaulting to a treadmill. It also notes renting the indoor track at the WMU facility on specific Tuesday and Sunday morning windows.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What methods are used to determine proper pacing in training zones?",{"text":117,"@type":113},"The document describes metabolic testing on a treadmill to generate a personal pacing profile, using Jack Daniels VDOT charts based on a recent 10K time, and using the McMillan Running Calculator by entering recent race times and running reports. For heart-rate training, it suggests estimating maximum heart rate and applying MHR percentages.",{"name":119,"@type":110,"acceptedAnswer":120},"How does workout emphasis change across different race distances?",{"text":121,"@type":113},"For the 5K, VO2 max is emphasized most, followed by lactate threshold, endurance, and then speed. For the 10K, VO2 max and lactate threshold are equally important; for the half marathon, lactate threshold leads with endurance second; for the marathon, endurance and lactate threshold are emphasized while VO2 max and speed matter less.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347502,1790096533,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":52,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":144},2336474466412,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","MAKING SENSE OF TRACK WORKOUTS  \nWhere, when, why and what to expect?  \nDuring the summer months, outdoor venues for speed work are plentiful and training program organizers are able to conduct track workouts at WMU Kanley Track. During the winter months, the weekly lactate threshold workouts present a challenge. With roads, bike paths and tracks often slick or buried under a blanket of snow , often the best option defaults to the treadmill. KAR rents the indoor track at the WMU Read field house early Tuesday (5:00 – 7:00am) and Sunday (6:00 – 10:00 am) mornings. Another option is to find a clear road or trail, and use your Garmin or time yourself over a measured distance.  \nThe lactate threshold/VO2 max and other types of multi-speed workouts are an important component of your training as they will:  \n􀁸 Improve speed  \n􀁸 Improve stamina  \n􀁸 Enable you to feel more comfortable at marathon pace  \nDetermining Proper Pacing: Metabolic Testing, VDOT Charts, McMillan Running Calculator  \nThere are several methodologies used for determining proper pacing within your various training zones. The most accurate of these is metabolic testing. Through metabolic testing, you run on a treadmill at gradually increasing speeds wearing a mask used to obtain measurements. A personal profile is generated which provides information on proper pacing, as well as which training zones need focus. The disadvantage of metabolic testing is that it is expensive, and ideally should involve multiple assessments to consider changes in conditioning.  \nJack Daniels VDOT chart provides valuable information on easy long run training pace, lactate threshold pace and marathon pace based on a recent 10k time. The Beyond program relies on the McMillan Running Calculator at [www.mcmillanrunning.com](www.mcmillanrunning.com to aid)[ to aid](www.mcmillanrunning.com to aid) runners in determining their proper pace. Runners input a  \nrecent race time (5k, 10k, Half Marathon, Marathon) and a personal running report is generated. McMillan Running calculator results are based on similar principles to those of Jack Daniels, but further differentiate the various training paces and zones.  \nFor those who heart rate train, another methodology of determining proper pacing is to identify your maximum heart rate, and then taking a percentage of MHR to determine your proper training zone. MHR can be approximated by running hard for 3 minutes, and taking your heart rate for 15 seconds and multiplying by 4 (you don’t measure a full minute due to downward drift) . You determine the percentage of your maximum heart rate applicable to each type of workout (easy long run, lactate threshold, VO2 Max)  \nWhy Multispeed Training is Important  \nEach race distance, whether the 5k, 10k, Half Marathon or Marathon has its own unique physiological requirements and places a different set of stresses on the body. When training to excel at a goal race, it is important to structure a training program to contain the proper mix of workouts for the chosen distance   hence the principal , “specificity of training.”  \nFor example, for the 5k, the most important training intensity is VO2 max (5k race pace) , followed by lactate threshold, endurance and then speed. This doesn’t mean that lactate threshold, endurance and speed should be ignored; they all need to be part of the training program. It just means that for best possible performance in the 5k , there needs to be a mix of all of these variables with an emphasis on VO2 max training. For the 10k, VO2 max and lactate threshold training are equally important. For the half marathon the training emphasis shifts to lactate threshold with endurance being second. For the marathon, endurance and lactate threshold training intensities are both  \nemphasized while VO2 max and speed are of lesser importance.  \nPace (P) runs are used to train the body to run at goal race pace for the marathon and sometimes the half marathon. Pace runs are not differentiated for sh","cbCaikrhbrWAo35g","https://ap.wps.com/l/cbCaikrhbrWAo35g","pdf",307787,"English","# Determining Track Workout Expectations\n## Training conditions: summer speed work and winter lactate-threshold sessions\n# Determining Proper Pacing\n## Metabolic testing\n## VDOT charts and McMillan Running Calculator\n## Heart-rate-based maximum heart rate and zone percentages\n# Why Multispeed Training Is Important\n## Specificity of training across race distances\n# Pace (P) Runs\n## Purpose and typical pacing for marathon/half marathon\n# Endurance/Easy and Long Easy Runs (E or L)\n## Purpose, benefits, and heart-rate guidance","[{\"question\":\"How can runners handle speed work in winter months?\",\"answer\":\"Outdoor surfaces are often slick or buried under snow, so the guide recommends defaulting to a treadmill. It also notes renting the indoor track at the WMU facility on specific Tuesday and Sunday morning windows.\"},{\"question\":\"What methods are used to determine proper pacing in training zones?\",\"answer\":\"The document describes metabolic testing on a treadmill to generate a personal pacing profile, using Jack Daniels VDOT charts based on a recent 10K time, and using the McMillan Running Calculator by entering recent race times and running reports. For heart-rate training, it suggests estimating maximum heart rate and applying MHR percentages.\"},{\"question\":\"How does workout emphasis change across different race distances?\",\"answer\":\"For the 5K, VO2 max is emphasized most, followed by lactate threshold, endurance, and then speed. For the 10K, VO2 max and lactate threshold are equally important; for the half marathon, lactate threshold leads with endurance second; for the marathon, endurance and lactate threshold are emphasized while VO2 max and speed matter less.\"}]","MAKING SENSE OF TRACK WORKOUTS - Where, when, why and what to expect? | PDF",1790067433,15]