Team Z Pace Based Training Frequently Asked Questions – by Coach Tony Stocker
What is pace-based training?
Simply, it is using pre-defined running paces rather than pre-defined heart rate ranges to control exercise intensity during workouts.
How does it differ from heart rate training?
Other than what one uses to determine exercise intensity and how that determination is made, i.e. what type of testing is done, they are very similar in operation. If you are used to using heart rate to control your run training, setting alarms on a Garmin for instance, then it’s a relatively simple matter to change your alarms to be paces instead of heart rates. One advantage of pace based training is that even with a simple watch you would be able to determine your pace if you have a known distance, such as on a track or mile markers on a trail. Still a tool like a Garmin which can provide real-time, or nearly so, pace data is more advantageous since you don’t have to wait a mile, or even quarter of a mile, to find out that you’re going faster or slower than a workout calls for you to do. Instead of “I’m running Z2 so my heart rate should be between 140-150bpm” your workouts become “I’m running LRP so my pace should be between 09:30-09:50 min/mi.”