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| FAQ
• Where did you get the values on the PaceWheel?
• These PaceWheel intervals feel easy; shouldn’t I be training faster?
• I’m slower than the slowest values on the PaceWheel; what should I do?
• My race times are faster than the times on the PaceWheel; what should I do?
• I’m training for a 5k/10k. Should I use marathon pace for any part of my training?
• When I find my 5k/10k PR on the PaceWheel, it doesn’t match the times for half-marathon or marathon. Why not?
• I’ve been using a heart rate monitor; how can I incorporate it into PaceWheel workouts?
• I don’t have access to a track; how do I use the PaceWheel for that?
• Is there a PaceWheel for other sports?
• Can I license a PaceWheel print-run to advertise my business in race goodie-bags?
Where did you get the values on the PaceWheel?
PaceWheel values are based on the research of Jack Daniels, PhD and James Gilbert, and correlate well with Roy Benson’s book Coach Benson’s Secret Workouts, USA Track & Field’s coaching school textbook, the USATF Coaching Manual, Larry Greene and Russ Pate’s Training for Young Distance Runners, and Martin and Coe’s Better Training for Distance Runners. All of the times for each fitness level use the 2-mile time for a starting point for all the calculations because velocity of VO2 Max correlates well with 2-mile race time for most athletes.
These PaceWheel intervals feel easy; shouldn’t I be training faster?
“No Pain; No Gain” is a poor way to train, and some of the PaceWheel prescribed paces should, in fact, be easy. It seems obvious that a weightlifter wouldn’t do max reps every day, so why would a runner train at 100% every day (or even very often for that matter)? If you feel as if you should be going faster during a workout, you should run more repetitions or a longer total time at the given pace and then confirm your abilities in a race. No one ever got glory for winning a workout.
I’m slower than the slowest values on the PaceWheel; what should I do?
If you are not quite on the Current Fitness charts, you can be soon by jogging easily in 30- to 40-minute sessions 4 days a week for several weeks. During these easy jogs, you should be going slowly enough that you can speak comfortably. If you are a long-time runner and your current bests no longer hit the wheel, you may need to (gasp) think about running longer distances as the speed of your youth turns into the distance-fitness of experience.
My race times are faster than the times on the PaceWheel; what should I do?
If you are faster than the fastest times on the PaceWheel, then you don’t need a PaceWheel; you need a serious personal coach. Running these kinds of times makes you a serious contender for age-group victory at almost any race around.
I’m training for a 5k/10k. Should I use marathon pace for any part of my training?
While it is easy to turn an easy, Aerobic Base Training Pace run into a Marathon-Pace run, you might not get the benefit you’re looking for. What’s really happening is that instead of increasing your aerobic fitness, you are pushing a run into the aerobic/anaerobic switchover point; instead of training your body to burn more fat, to burn it better, and to develop more mitochondria and blood vessels, you are training your body to burn less fat and use more carbohydrates, to use the existing mitochondria and blood vessels rather than developing more, and hampering your ability to recover from harder workouts.
Marathon Pace is very effective for training for the longer distances (half-marathon and marathon), but its benefits are not as great as running the prescribed paces for developing your energy systems for the middle-distance races.
When I find my 5k/10k PR on the PaceWheel, it doesn’t match the times for half-marathon or marathon. Why not?
Current Fitness values are a reflection of your training for a particular race. If you ran a 5k in just under 19 minutes, you could expect to run 10k under 40 minutes with little adaptation of training; however, to run a 90-minute half-marathon or 3-hour marathon with no change in training (incorporating long runs, etc.) simply is not realistic.
I’ve been using a heart rate monitor; how can I incorporate it into PaceWheel workouts?
You’re almost certainly using your heart rate monitor with the goal of training in your aerobic zone on easy days, near your anaerobic/lactate threshold on moderately hard days, and at or above your maximum velocity at VO2 Max on hard days. You’ll find that running PaceWheel paces will put your heart rate right in those zones you were trying to achieve without even paying attention to the monitor. A heart rate monitor can be a very effective way of double-checking that your effort levels are appropriate, of seeing the effects of fatigue or illness (or that burrito you ate yesterday), or of recording secondary workout data for later analysis.
I don’t have access to a track; how do I use the PaceWheel for that?
Take your car’s odometer and measure your usual running route. You probably have some good landmarks that will identify quarter- or half-mile marks as well as the mile marks.
Check with your local running shop for some good running trails; most shops will be able to provide you with a map of local trails, and these often have markings for the kinds of distances you’re looking for.
Is there a PaceWheel for other sports?
Yes! Check out the StrengthWheel - a tool for anyone doing weight-training, regardless of sport.
Can I license a PaceWheel print-run to advertise my business in race goodie-bags?
You can! Your business can be featured on a smaller version of the PaceWheel which includes a window for the distance of the particular race (5k, 10k, half-marathon, or marathon) and a window for threshold pace. This race-day giveaway will give racers a useful tool that they’ll return to again and again which will remind them of your business in their community. Contact coach@pacewheel.com to find out more information.
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