128 Chapter 6: Training for Endurance Desired Run Time Required MPH Desired Run Time Required MPH Desired Run Time Required MPH 10:10 5.9 6:54 8.7 5:13 11.5 10:00 6.0 6:49 8.8 5:10 11.6 9:50 6.1 6:44 8.9 5:08 11.7 9:40 6.2 6:40 9.0 5:05 11.8 9:31 6.3 6:35 9.1 5:03 11.9 9:23 6.4 6:31 9.2 5:00 12.0 9:14 6.5 6:27 9.3 4:57 12.1 9:05 6.6 6:23 9.4 4:55 12.2 9:00 6.7 6:20 9.5 4:53 12.3 8:49 6.8 6:15 9.6 4:50 12.4 8:40 6.9 6:11 9.7 4:48 12.5 8:34 7.0 6:07 9.8 4:46 12.6 8:27 7.1 6:04 9.9 4:43 12.7 8:20 7.2 6:00 10.0 4:41 12.8 8:13 7.3 5:56 10.1 4:39 12.9 8:07 7.4 5:53 10.2 4:37 13.0 8:00 7.5 5:50 10.3 4:35 13.1 7:53 7.6 5:46 10.4 4:33 13.2 7:47 7.7 5:43 10.5 4:31 13.3 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 mid-distance 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 1.0mile. Table 6.11 provides the required dividend and recommended seconds or minutes to subtract for several other mid-distance and long-distance endurance events. Table 6.11. Required Dividend and Recommended Seconds to Subtract for Various Endurance Events Race Distance (mi.) Required Dividend Seconds to Sub- tract Minutes to Subtract 1.0 60 10-20 - 1.5 90 15-30 - 2.0 120 20-45 - 3.0 180 30-60 -
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