Jogging Tips and Guidelines
The Speedwork Pace Rule
The most effective pace for VO2 max interval training is about 20 seconds faster per mile than your 5 K race pace.
The best way to increase your aerobic capacity and long distance speed is through VO2 max interval training. A pioneer of VO2 max training is Jack Daniels, Ph.D., coach at the Center for High Altitude Training in Flagstaff, Arizona. By stressing your aerobic system, he says, this pace optimizes the volume of blood thats pumped and the amount of oxygen that your muscle fibers can use.
The Exception The exact pace is closer to 10 seconds faster per mile than 5 K race pace for fast runners, and 30 seconds faster per mile for slower runners.