Here is our new Pace Percentage Calculator (available on Google, RMRS or Albemarle XC). My son Adrian, who, in my slightly biased opinion, is, in addition to being a great running coach at Albemarle High, also an excellent Engineering teacher in Albemarle's MESA program, has spent several hours creating an easy way to help each of you calculate your percentages for any workout or recovery day based on your personal goal race pace.
Adrian, like many coaches around the world, has been using percentages as an easy way to help his athletes train at the proper scientific paces for each specific day throughout the week. This makes life easy for both the athlete and the coach and keeps you feeling refreshed, injury free and running efficient from one day to the next.
With this simple-to-use customized calculator all you will need to do is type in your goal 10 miler pace and the desired percentage (as instructed by me for that specific day or workout) in the appropriate blue cell and up pops your targeted pace for that day.
Here are a few things to know before you get started.
1. Please carefully read Adrian's step by step instructions.
2. On Google Sheets, do NOT mess with any of the cells except for the blue ones. This is very important!
3. Please keep in mind that any percentage under 100% means that you'll be running SLOWER than your 10 Miler goal pace and any percentage greater than 100% means you'll be running FASTER.
4. Many of you are going to find that 80-85% of your race pace feels way too slow. Like anything else with your training, you'll have to practice and train yourself to get used to this new slower pace. Most of the fastest racers in the U.S and around the world use percentages, with, for example, the 4:30 ten miler pace guys running 7 minutes/mile for their recovery days and the 5:30 pace women running 8 minute pace for most of their training runs throughout the week! So, please trust me and please give it a chance.