For people to figure how slow a slow run should be, try using the Jack Daniels (Not the whiskey! ) (running) VDOT Calculator. Use your current best pace (not ever fastest, not last years miracle fast run, nor your intended/target/goal pace!) Lots of people make the mistake of thinking they want to train to run a 4min/km 10km or whatever pace/distance, and start by running at that pace over shorter distances, thinking they can increase the distance they can keep the pace as they get fitter.... Hello INJURY! A copy of Jack Daniel's (click to read up on him) VDOT calculator can be found at runsmartproject. For example, a current best time of 2:06:35 on a 1/2 marathon (6minutes/km pace) will render the following training paces: (There are specific meaning and percentages of total training attached to Repetition / Interval / Threshold, but I'm too lazy to go fetch my book with all this stuff in
