How fast should you run?
Learn how to train smart.
Training hard is not about running as fast as you can every time you train. Training hard is about running smart and knowing how fast to run.
Knowing how fast to run is important for ensuring that you do not run too fast on easy days or too slow on harder days. Fortunately, there are two simple tools that you can use to help you learn exactly how fast to run during different types of sessions:
The VDOT calculator uses a recent race time to generate a set of training paces for different types of sessions. It's great if you own a GPS watch and always run on flat terrain, but the suggested training paces are not useful if you do all your training on hilly/mountainous terrain.
RPE and the Talk Test overcome the limitation of VDOT by using your rating of perceived exertion (RPE), breathing rate, and ability to talk to determine your speed/pace. No gadgets or devices needed; all you need is your brain. RPE will help you learn how it feels to run at different speeds and get you more in tune with knowing your own body.