Chapter 5: Training for Endurance 109 In terms of determining how many seconds to subtract, faster runners should be more conservative (subtracting less time) with the number of seconds to subtract whereas novice or slower runners should be more liberal (subtracting more time). For example, individuals capable of running a 1.0-mile run time of 6 minutes or faster should only subtract 10 seconds whereas someone capable of running a 1.0-mile run time of 8 minutes and 45 seconds or slower should subtract 20 seconds. A good way to gauge whether you need to subtract more or less time is by counting how many times you had to stop and walk. If you had to stop more than two times in a session, then you likely subtracted too many seconds. Conversely, if you did not have to stop at all, then you likely did not subtract enough seconds. If performed correctly and consistently 1-2 time per week, most individuals are able to achieve their desired run time in about 4-6 weeks. Table 5.10 provides the required miles per hour (mph) for several possible 1.0-mile run times. Table 5.10. Desired Run Times and Required Miles Per Hour (MPH) for the 1.0-Mile Run Desired Run Time Required MPH Desired Run Time Required MPH 12:00 5.0 8:40 6.9 11:40 5.1 8:20 7.2 11:20 5.3 8:00 7.5 11:00 5.5 7:40 7.8 10:40 5.6 7:20 8.2 10:20 5.8 7:00 8.6 10:00 6.0 6:40 9.0 9:40 6.2 6:20 9.5 9:20 6.4 6:00 10 9:00 6.7 5:40 10.6 As mentioned previously, the treadmill tempo run is a very effective way of training for mid distance endurance events (e.g., 1.0-mile, 1.5-mile, 2.0-mile, 3.0-mile, 5-km). Although this method of training can be used for race distances greater than a 10-km (6.2-mi.), it may not prove as effective, as it does for middistance events, due to the pace being too slow to produce the physiological adaptations associated with LT training. Even so, pace / tempo training may still be beneficial for ultra-endurance athletes as it has been shown to increase both running economy and lactate threshold (LT), which can result in improved run times for longer distance events. As depicted above, the number 60 is the dividend used to calculate the desired run time for 1.0-mile. Table 5.11 provides the required dividend and recommended seconds or minutes to subtract for several other mid-distance and long-distance endurance events.
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