The Original PaceWheel

Calculate training paces quickly and accurately
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How fast should I run?
 
Endorsed by the Chair of Coaching Education for USA Track & Field, the Original PaceWheel is the perfect tool for Distance Runners and their coaches and is being used by athletes and coaches in 20 countries and all 50 states in the U.S.A.
 


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How to use the PaceWheel:

Current Fitness
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
  • VO2 Max Development Intervals
  • Running Economy Repetitions

Aerobic Base Training Pace
Aerobic Base Training Pace (blue zone) is calculated at 70% of velocity at VO2 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.



Marathon Race Pace
Marathon Race Pace (green zone) is calculated at 84% of velocity at VO2 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.


Lactate Threshold Development
The Lactate Threshold (yellow zone) is calculated at 88% of velocity at VO2 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.



VO2 Max Development Intervals
VO2 Max Development Intervals (orange zone) are calculated at 98% of velocity at VO2 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.




Running Economy Repetitions
Running Economy Repetitions (red zone) are provided in 200-meter and 400-meter values at 110% and 120% of velocity at V02 Max in order to provide a target range for distance runners to improve their biomechanical efficiency and muscle memory for fast running.





Using a recent race time from 800 meters to the Marathon, The Original PaceWheelTM calculates proper training paces for Aerobic Base Training and Marathon Pacing as well as appropriate training paces for Lactate Threshold Development, VO2 Max Development, and Running Economy Intervals.
 
The PaceWheelTM also calculates accurate, research-based finish time predictions for other race distances.

 
Whether you're using Jack Daniels' Running Formula, Greene and Pate's Training for Young Distance Runners, Martin and Coe's Better Training for Distance Runners, or your own training program, the PaceWheelTM will make designing appropriate workouts easier for coaches and athletes.
 
 
Coach Pollard explains a workout to some of his athletes - Photo by Ken Mellott
Praise for the PaceWheel

 “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.”
- Troy Engle
Chair, USATF Coaching Education
USATF Level II Endurance Instructor
 
"... a MUST for high school coaches."
- Jay Johnson
Director, Boulder Running Camps

"I have been training at a slower pace than normal, as per your wheel, and I just thought you would like to know that it really does work!  I just finished a 10-miler on Saturday and shaved 10 minutes off my time from last year!  Thank you for helping me accomplish this goal!  I will let you know how I do in Chicago later this year.
Thanks again,"
Catherine J. - Chicago

"The PaceWheel is so simple that it gives amateur and novice runners the ability to use the same proven training regimens that the pros use."
- Matt Gaw
Cross Country and Marathon Runner
 
"I love this wheel! I got it today. I can tell from my years of running (8) that the numbers are exactly where they should be. I love the explanations on the back. I am jealous of you for developing this."
- Mimi O. - Carrboro, North Carolina

 "Runners of almost all ability levels can make great progress by training with the PaceWheel.  Most people simply don’t train at paces that are appropriate for them, but the PaceWheel solves that problem."
- Derek Kite
US Olympic Trials Participant
Professional Triathlete
Top U.S. Duathlete

"I have used another slide type device called the Coaching Companion for some time but your wheel is much easier and less confusing for my athletes to use while we are working out."
- Dave Mills
USATF Certified Coach
Cross Country & Track Coach
Boise, ID

"Before I tried the PaceWheel, I was running my long-slow runs too fast and my short-fast runs too slow. With the PaceWheel I know I'm getting the most out of every workout because it calculates the perfect pace for the perfect effort over any distance."
- Joel Getty
Triathlete, CataclysmSports.com

"I used our pace wheels much more this season than before and I believe it made a huge difference in our results.  Not only did it give the kids a sense of ownership over their workouts and make things easier for me, but it ensured that we were not over training or under training in workouts.  Every speed workout we did we started with the pace wheels, and the results we got were the best we have had as a team so far!  We performed consistently throughout the season and peaked perfectly, and I think a lot of it has to do with there being total consistency in our workouts.  Thanks so much for creating such an ingenious tool!"
- Erik Nelson
Cross Country Coach,
Widefield HS


 

PaceWheel

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