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Endurance run training table

 

 

 

Using the training tables we can well appoint how hard we must run during the training. These times have been also coupled to a certain heart rate. As extra control means we can use for this reason also of a heart rate monitor. For further information on the training tables: Information run training tables.

After choice it is possible to change the times / heart rate values with the scroll-knob or scroll-arrow.

The anaerobic heart rate threshold is not obliged.

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Miles times tables

Kilometer times tables


Miles times tables

 

What is your anaerobic heart rate threshold?

                                         
                Speed 1                Speed 2              Speed 3
       

       Quietly

       

       Average

       

           Rapid

       

75%

 

80%

       

85%

 

90%

       

93%

 

95%

       
 
       
 
       
 

 

What is your current 10 km / 6.2 miles race time?
                                   

Anaerobic running speed threshold: mph  by mile

                       
      Speed 1       Speed 2       Speed 3
     

Quietly

     

Average

     

Rapid

      75%   80%       85%   90%       93%   95%
  mph                    
                                   
 

1 mile

                   
 

2 miles

                   
  3 miles                    
  4 miles                    
 

5 miles

                   
  10 miles                    
  11 miles                    
  12 miles                    
  13 miles                    
  14 miles                    
  15 miles                    
  16 miles                    
  17 miles                    
  18 miles                    
  19 miles                    
  20 miles                    

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Kilometer times tables
 

 

What is you anaerobic heart rate threshold?

                                           
                  Speed 1                Speed 2                Speed 3
         

       Quietly

       

        Average

       

      Rapid

         

75%

 

80%

       

85%

 

90%

       

93%

 

95%

         
 
       
 
       
 

 

What is your current 10 km / 6.2 miles race time?

                     

Anaerobic running speed threshold: km/h  by km

 
    Speed 1       Speed 2       Speed 3
   

Quietly

     

Average

     

Rapid

    75%   80%       85%   90%       93%   95%
  km/h                  
                                 
 

1 km

                 

 

5 km

                 
 

10 km

                 
  11 km                  
  12 km                  
  13 km                  
  14 km                  
  15 km                  
  16 km                  
  17 km                  
  18 km                  
  19 km                  
  20 km                  
  21 km                  
  25 km                  
  30 km                  
  35 km                  

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Explanation
Endurance training speeds is compound from two columns. To get the best possible training impact: beginning the season with the first column go to the second if the first goes good.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013