[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-571250-105":53,"doc-detail-571250-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","rrca-pacing-guidelines-training-pace-charts-and-rules","RRCA Pacing Guidelines - Training pace charts and rules","","Elite athletes run 70% to 90% of training at an easy pace and a smaller portion at Tempo or Interval effort, with only occasional faster runs. Pacing charts use a midpoint range and should be adjusted to how comfortable the runner feels that day. Use recent fitness data, avoid very old measurements and future goal times to reduce injury and overtraining risk. The document also provides structure for a 12–16 week cycle, base-building easy volume, lactate threshold/tempo and interval rules, and guidance for converting recent race results into training paces.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/rrca-pacing-guidelines-training-pace-charts-and-rules/571250/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/rrca-pacing-guidelines-training-pace-charts-and-rules/571250.png","ImageObject",442,249,{"name":88,"@type":89},"Levi","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-22","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":47},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"How should an athlete balance easy running with faster work?","Question",{"text":108,"@type":109},"Elite athletes typically complete 70% to 90% of training at an easy pace, with about 20% at Tempo or Interval pace. Only a small amount is done at an even faster pace.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What rules should guide how to use the pace charts?",{"text":113,"@type":109},"Assume charts represent a midpoint in a pace range, and choose what feels easy and comfortable that day. Use recent data aligned with current fitness, and avoid using measurements from many years ago or starting from a future goal time.",{"name":115,"@type":106,"acceptedAnswer":116},"How are pace targets determined from recent race results?",{"text":117,"@type":109},"Use recent race results, then refer to the corresponding columns to determine training paces. Race finish times determine ranges used for Easy/Long, Lactate Threshold, Tempo, and interval workouts based on the provided guidelines.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},571250,1792337835,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":47,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":135,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":76},7971461740909,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Elite athletes do 70% to 90% of their training at an easy pace. They might do 20% at Tempo or Interval pace. They do some, but very little, at a faster pace. How can you run fast when so much of your running is at a slow pace? The answer is part \"magic,\" part \"that's how even world-record-holders train,\" and part \"that's what the occcasional faster runs are for\"  \nFor simplicity's sake, these tables provide only one training pace per runner. However, it should be understood that this is a midpoint pace- in the middle of the range of paces-and that somewhat faster and somewhat slower paces might be just as good as long as the runner feels relaxed and comfortable. A runner should aim for what feels easy and comfortable on the day. Do NOT always aim for the fast end of the range. No pace is gospel, it's just a guideline.  \nUse of the pace charts assumes the runner is using recent data and is aligned with their current fitness levels. Don't use data from 10 years ago, and don't begin with a future goal time. To do so increases risk of injury and/or overtraining.  \nOne recommendation before beginning a 12-16 week training cycle for a goal race is to build a base of 50 hours of easy running that includes strides 1-2 times per week. This phase increases mitochondria density and extends the capillary network that will enhance the next phase of training.  \nRemember: you are where you are. Predictions for a future race time are best made with distances closer to the goal race distance. A 5k is a better predictor of a 10k than a marathon, and half marathon is better predictor of a marathon than a 5k.  \nLactate Threshold Tempo-Maximum of 20 minutes steady, maximum of 30 minutes broken into 5:1 ratios (5:1 examples-3x5 minutes [15 minutes tempo] where after each 5 minute run there is a 1 minute rest. OR 3x10 minutes [10 minute tempo] with 2 minutes rest after each 10 minutes)  \nIntervals (longer than 600 m) -Single rep must be 5:00 minutes or less (so 800, 1000, 1200, mile not applicable if over 5:00 minutes)  \nTotal amount of work should max out at 15 to 20 minutes. Recovery duration should be 50% to 90% of repetition duration.  \nIntervals (600 m & shorter) -Single rep must be 2:00 minutes or less (so 400m, 600m not applicable if over 2:00 minutes)  \nTotal amount of work should max out at 15 to 20 minutes. Recovery duration should be 2 to 3 times as long as the repetition.  \nRace Finish Times-Use Recent Race Results then use the columns on the right to determine training paces.  \nTraining Pace for workouts-see guidelines above for maxium durations at each pace. Easy/long pace should make up 80% -90% of your weekly training duration.  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \nTime  \nPace  \n5k  \n0:14:00 0:04:31 0:14:30 0:04:40  \n0:15:00 0:04:50 0:15:30 0:05:00  \n0:16:00 0:05:10 0:16:30 0:05:19  \n0:17:00 0:05:29 0:17:30 0:05:38  \n0:18:00 0:05:48 0:18:30 0:05:58  \n0:19:00 0:06:07 0:19:30 0:06:17  \n0:20:00 0:06:27  \n10k  \n0:29:06 0:04:41 0:30:09 0:04:51  \n0:31.11 0:05:01 0:32:13 0:05:11  \n0:33:16 0:05:22 0:34:18 0:05:32  \n0:35:21 0:05:42 0:36:23 0:05:52  \n0:37:25 0:06:02 0:38:28 0:06:12  \n0:39:30 0:06:22 0:40:32 0:06:32  \n0:41:35 0:06:42  \n13.1  \n1:04:48 0:04:56 1:07:07 0:05:07  \n1:09:26 0:05:18 1:11:45 0:05:29  \n1:14:04 0:05:39 1:16:23 0:05:49  \n1:18:42 0:06:00 1:21:00 0:06:11  \n1:23:19 0:06:21 1:25:38 0:06:32  \n1:27:57 0:06:42 1:30:16 0:06:53  \n1:32:35 0:07:04  \n26.2  \n2:16:42 0:05:13 2:21:35 0:05:24  \n2:26:28 0:05:35 2:31:21 0:05:47  \n2:36:13 5:58:00 2:41:06 0:06:08  \n2:45:59 0:06:20 2:50:52 0:06:31  \n2:55:45 0:06:42 3:00:38 0:06:32  \n3:05:31 0:07:04 3:10:24 0:07:16  \n3:15:17 0:07:27  \nEasy/Long  \n0:05:52 0:06:05  \n0:06:17 0:06:30  \n0:06:43 0:06:55  \n0:07:08 0:07:20  \n0:07:33 0:07:45  \n0:07:51 0:08:03  \n0:08:15  \nLactate  \nThreshold  \nTempo  \n0:04:52 0:05:03  \n0:05:14 0:05:24  \n0:05:34 0:05:44  \n0:05:55 0:06:05  \n0:","cbCaieFd2NLiYc9l","https://ap.wps.com/l/cbCaieFd2NLiYc9l","pdf",656153,7,"English","# Training Pace Principles\n## Easy pace distribution\n## Using pace charts responsibly\n# 12–16 Week Goal Race Framework\n## Base phase guidance\n## Predicting race performance from distances\n# Workout Pace Definitions\n## Lactate threshold and tempo\n## Interval rules (long vs short)\n## Race finish time conversion\n# Training Pace Tables\n## 5k, 10k, 13.1, 26.2 ranges\n## Easy/Long, Threshold, Tempo, intervals","[{\"question\":\"How should an athlete balance easy running with faster work?\",\"answer\":\"Elite athletes typically complete 70% to 90% of training at an easy pace, with about 20% at Tempo or Interval pace. Only a small amount is done at an even faster pace.\"},{\"question\":\"What rules should guide how to use the pace charts?\",\"answer\":\"Assume charts represent a midpoint in a pace range, and choose what feels easy and comfortable that day. Use recent data aligned with current fitness, and avoid using measurements from many years ago or starting from a future goal time.\"},{\"question\":\"How are pace targets determined from recent race results?\",\"answer\":\"Use recent race results, then refer to the corresponding columns to determine training paces. Race finish times determine ranges used for Easy/Long, Lactate Threshold, Tempo, and interval workouts based on the provided guidelines.\"}]","RRCA Pacing Guidelines - Training pace charts and rules | PDF",1791909392]