ELITE ATHLETE TRAINING SYSTEM IN YOUR POCKET

The Everyday Runner uses a novel training system to prescribe training paces for specific runs and sessions. Critical speed describes the speed at which a runner can run for an about an hour or more. Whilst it can be an academic exploration in terms of how you measure it (normally requiring multiple visits to a laboratory), you can in the real world estimate critical speed by using an athletes personal best times over a range of distances (at least three) and plotting them on a graph. The slope of the line is the critical speed.

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ELITE ATHLETE TRAINING SYSTEM IN YOUR POCKET

We sampled 108,000 runners who had a 5000m, 10,000m, half marathon and a marathon time. Then we calculated critical speed from the slope of their 5000m, 10,000m and half marathon times and then looked at what percentage of critical speed each runner ran those respective races at. There were obvious differences between groups of runners (i.e. beginner, intermediate, sub-elite, and elite) and between sexes in what percentages races are run at but for elite men it looks like they tend to run marathons at closer to 97.3% of their critical speed.

ELITE ATHLETE TRAINING SYSTEM IN YOUR POCKET

As this model we have created covers a range of abilities, we can use the results of this data exploration to build training programs for everyday runners through to elites. So for example, if you are a beginner and are female, we know with reasonably good accuracy what percentage of critical speed you will run at and therefore we can also calculate training zones. Together with some Olympic level coaches, we have some programs that fit the model.

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Everyday Runner is a trading name of LAP 25 Inspire Ltd.

Registered in England & Wales​

Company Number: 12841606

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