Original PaceWheel Running Pace Calculator Marathon 5k 10k Track Cross Country

Description

The perfect tool for distance runners and coaches! The PaceWheel is being used by coaches and athletes in all 50 U.S. States and 18 countries. USA Track & Field's Chair of Coaching Education and the head Track and Cross Country Coach at West Point, Troy Engle says that "The PaceWheel is a breakthrough for coaches committed to the science of training distance runners! It provides training paces based on hard science in a format that anyone can use -- it completely removes guess-work and potential for mathematical errors. Every serious endurance coach could benefit from it."
The Original PaceWheel is a circular calculator that makes figuring out your training paces simple. All of your training paces are personalized to you based on your recent performances in any race from 800 meters to the Marathon. Based on over 40 years of research, the training paces the PaceWheel calculates for you will fit in with any training system, including Jack Daniels' Running Formula, Jeff Galloway, John Bingham, etc.
The PaceWheel is in use by USA Track & Field coaches and athletes, pro triathletes, and Physical Training instructors for the U.S. Army, Navy, and Air Force. Plus it covers marathoners from 5:58 to as fast as 2:21 and equivalent abilities in other race distances (half-marathon, 10k, 5k, 2-mile, 1-mile, and 800 meters).
How to Use the PaceWheel
Find your athlete's finish time from a recent 800, mile, 2-mile, 5k, 10k, Half-Marathon, or Marathon in the Current Fitness (purple zone) windows.
The PaceWheel automatically calculates in the other windows the following essential training paces:
•
Aerobic Base Training
•
Marathon Training
•
Lactate Threshold (Tempo Run) Development
•
VO
2
Max Development Intervals
•
Running Economy Repetitions
Begin in the Current Fitness Zone
Aerobic Base Training Pace (blue zone) is calculated at 70% of velocity at VO
2
Max, and is essential for increasing red blood cell count, developing mitochondria, improving recovery, and training the body to burn fat as its primary fuel source during running.
Aerobic Base Training Pace
Marathon Race Pace (green zone) is calculated at 84% of velocity at VO
2
Max, and is used by runners training specifically for marathons and half-marathons in place of a long run during the final phases of training.  Marathon Race Pace allows the athlete to prepare for race conditions including learning to hydrate and re-fuel while running for long periods.
Marathon Race Pace
The Lactate Threshold (yellow zone) is calculated at 88% of velocity at VO
2
Max.  Training at the Lactate Threshold improves the body's ability to remove muscle waste that develops during intense exercise.  The PaceWheel provides the Lactate Threshold pace broken up in Minutes per Mile, Minutes per Kilometer, and in Minutes per 400m lap.
Lactate Threshold Development Pace
VO
2
Max Development Intervals (orange zone) are calculated at 98% of velocity at VO
2
Max, and intervals at this speed improve the body's Aerobic Capacity and increase an athlete's ability to buffer blood lactate.  The PaceWheel lists VO2 Max intervals in Minutes per Mile, Minutes per Kilometer, and in Minutes per 400m lap.
VO
2
Max Development Intervals
Running Economy Repetitions (red zone) are provided in 200-meter and 400-meter values at 110% and 120% of velocity at VO
2
Max in order to provide a target range for distance runners to improve their biomechanical efficiency and muscle memory for fast running.
Running Economy Repetitions
PaceWheel
for iPhone
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for Android