๐Running Training Applications
Training Plan Development
Base Building Phase
Current 5K time: 22:00 (4:24 min/km)
Easy pace range: 5:45-6:15 min/km (130-140% of 5K)
Long run pace: 5:30-5:45 min/km
Weekly volume: 40-50km at easy pace
Target: 80% of training at easy pace
Build aerobic base without overstress
Quality Session Planning
Threshold tempo: 4:35-4:45 min/km (20-30 min)
5K intervals: 4:20 min/km (5 ร 1000m)
VO2 max reps: 4:00 min/km (6 ร 400m)
Recovery between: 90 sec to 3 min
Quality sessions: 2-3 per week maximum
Structured intensity builds speed
GPS Watch Setup and Usage
Training Zone Configuration
Zone 1 (Recovery): 6:00+ min/km
Zone 2 (Aerobic): 5:15-6:00 min/km
Zone 3 (Tempo): 4:35-5:15 min/km
Zone 4 (Threshold): 4:15-4:35 min/km
Zone 5 (VO2): <4:15 min/km
Visual/audio alerts for pace targets
Race Strategy Programming
Half marathon target: 1:35:00 (4:30 min/km)
First 5K: 4:35 min/km (conservative)
Middle 10K: 4:30 min/km (target pace)
Final 6.1K: 4:25 min/km (if feeling strong)
Negative split strategy built in
Customized alerts for each segment
๐Race Strategy Applications
Marathon Pacing Strategies
Even Split Strategy
Target time: 3:30:00 (4:58 min/km)
First half: 1:45:00 exactly
Second half: 1:45:00 target
Each 5K split: 24:55
Margin for error: ยฑ10 seconds per 5K
Energy conservation: Steady effort
Most reliable for first-time marathoners
Negative Split Approach
Target time: 3:30:00
First half: 1:46:30 (5:02 min/km)
Second half: 1:43:30 (4:54 min/km)
Banking 3 minutes for final surge
Risk: May be too conservative early
Reward: Strong finish, better time
Requires discipline and experience
Track Race Tactics
1500m Race Plan
Target time: 4:30.00
400m splits: 68-67-67-68 (even pace)
Alternative: 69-66-67-68 (sit and kick)
Lap 1: Positioning, avoid traffic
Lap 2-3: Stay with lead pack
Lap 4: Final 200m kick at 3000m pace
Tactical awareness critical
5000m Pacing Options
Target: 16:00.00 (3:12 per km)
Even pace: 76-second 400m laps
Surge strategy: 74-78-74-78-72 pattern
Kilometer splits: 3:12 each
Final 1200m: Drop to 3:05 pace
Key: Stay relaxed until 1600m to go
Multiple gear changes needed
๐Swimming Training Applications
Pool Training Sets
Threshold Set Design
Base 100m pace: 1:20 (80 seconds)
Threshold pace: +5 seconds = 1:25
Set: 8 ร 100m on 1:40 rest interval
Rest period: 1:40 - 1:25 = 15 seconds
Total set time: 8 ร 1:40 = 13:20
Heart rate target: 85-90% max
Builds lactate threshold efficiently
Sprint Pace Development
50m target race pace: 26 seconds
Training pace: 25 seconds (faster)
Set: 10 ร 25m on 45 seconds
Rest: 45 - 12.5 = 32.5 seconds recovery
Stroke rate: +2-4 per minute
Focus: Maximum speed, technique
Neuromuscular adaptation training
Open Water Swimming
Current and Wave Adjustments
Pool pace: 1:30 per 100m
Headwind/chop: +10% = 1:39 per 100m
Current against: +15% = 1:44 per 100m
Tailwind/calm: -5% = 1:25 per 100m
Wetsuit advantage: -8% = 1:23 per 100m
Navigation penalty: +3% average
Plan for 10-15% slower overall
Distance Estimation
Stroke count method: 25m = 18 strokes
Distance per stroke: 25 รท 18 = 1.39m
Target distance: 1000m
Expected strokes: 1000 รท 1.39 = 719 strokes
Time estimate: 719 รท 60 spm = 12 minutes
Check against landmarks every 200 strokes
Counting backup when GPS fails
๐ดCycling Training Applications
Power-Based Training
FTP Training Zones
Functional Threshold Power: 250W
Zone 2 (Endurance): 175-200W (28-32 km/h)
Zone 3 (Tempo): 200-225W (30-35 km/h)
Zone 4 (Threshold): 225-250W (33-38 km/h)
Zone 5 (VO2): 250-300W (36-42 km/h)
Speed varies with conditions
Power more consistent than speed
Interval Training Sessions
Sweet spot intervals: 88-94% FTP
Target power: 220-235W
Duration: 3 ร 20 minutes
Recovery: 5 minutes easy spinning
Cadence: 85-95 rpm throughout
Heart rate: Build to 85% max
Maximizes time at race intensity
Time Trial Strategy
40K TT Pacing Plan
Target time: 60:00 (40 km/h average)
Opening 5K: 41-42 km/h (conservative start)
Middle 30K: 40 km/h (steady effort)
Final 5K: 38-39 km/h (all out)
Power distribution: Even 260W throughout
Avoid surges, maintain rhythm
Aerodynamics critical at these speeds
Hill Climb Pacing
8km climb at 6% gradient
Target power: 280W (higher than flat FTP)
Speed: 12-15 km/h depending on grade
Cadence: 70-80 rpm (lower for hills)
Breathing: Controlled, rhythmic
Strategy: Negative split if possible
Weight-to-power ratio dominates
๐ฑTechnology and Performance Analysis
Training App Integration
Pace-Based Workout Design
Target workout: Fartlek session
Warm-up: 15 min at 5:30 min/km
5 ร (3 min at 4:15, 2 min at 5:45)
Cool-down: 10 min at 6:00 min/km
Total time: 50 minutes
Auto-lap triggers set for each interval
Structured workouts improve consistency
Performance Trend Analysis
Monthly pace progression tracking
Jan avg: 5:15 min/km at same effort
Mar avg: 4:58 min/km at same effort
Improvement: 17 seconds per km
Heart rate: 5 bpm lower at same pace
Fitness gain: 5.4% improvement
Data drives training decisions
Race Prediction Tools
VDOT-Based Predictions
Recent 5K time: 20:00 (4:00 min/km)
VDOT equivalent: 52
10K prediction: 41:45 (4:10 min/km)
Half marathon: 1:32:30 (4:23 min/km)
Marathon: 3:12:00 (4:33 min/km)
Training paces adjust accordingly
Scientific basis for training zones
Environmental Adjustments
Base prediction: 3:15:00 marathon
Temperature: 25ยฐC (+3% slower)
Humidity: 85% (+2% slower)
Hills: Net +100m (+1% slower)
Total adjustment: +6% = +12 minutes
Realistic target: 3:27:00
Account for race day conditions
๐กPace Conversion Quick Tips
Common Conversions
Quick Mental Math
Mile to km: ร1.6 (approximately)
5:00 min/km = 8:03 min/mile
4:00 min/km = 6:26 min/mile
6:00 min/km = 9:39 min/mile
Speed Equivalents
5:00 min/km = 12 km/h = 7.5 mph
4:00 min/km = 15 km/h = 9.3 mph
3:30 min/km = 17.1 km/h = 10.6 mph
Training Guidelines
Effort Distribution
80% easy pace (conversational)
15% moderate (comfortably hard)
5% hard (race pace or faster)
Quality over quantity always
Recovery Guidelines
Easy day after hard day
1 rest day per week minimum
Listen to body over watch
Adjust for weather/terrain