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Speed endurance training table

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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.

Pause
Extensive Intensive
Maximum 20 minutes for near full recovery

Anaerobic heart rate threshold

What is you anaerobic heart rate threshold?
   
Extensive Intensive
100%
Threshold
105%
Threshold

Miles times tables

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

Anaerobic running speed threshold:



  Extensive   Intensive
  100%
Threshold
  105%
Threshold
mph mph
       
2 miles 2 miles
3 miles 3 miles
4 miles 4 miles


Kilometer times tables

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


Anaerobic running speed threshold:



  Extensive   Intensive
  100%
Threshold
  105%
Threshold
km/h km/h
       
3000m 3000m
4000m 4000m
5000m 5000m