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Training paces
SampleA 45:00 10K, run through Daniels’ VDOT formula: VDOT 45.3. The paces that fitness trains at.
| Zone | Pace /km | |
|---|---|---|
| EasyMost of the week | Most of the week | 5:30–6:05 |
| MarathonGoal-race rhythm | Goal-race rhythm | 4:55 |
| ThresholdComfortably hard | Comfortably hard | 4:35 |
| Interval3–5 minute reps | 3–5 minute reps | 4:15 |
| RepetitionShort, fast, full rest | Short, fast, full rest | 4:00 |
Velox computes every pace and prediction from your own runs. The coach explains the numbers; it never makes them up.