You have downloaded a marathon, half marathon, or triathlon training plan. It tells you to run in Zone 1, Zone 2, Zone 3, or maybe gives you interval intensities… but how do you actually know what those paces are for you?

In this episode, I explain how to take a generic training plan and make it more specific by applying your own training paces. We go through two practical methods you can use without a lab: the talk test and a simple 1-mile / 2-mile critical speed test.

DOWNLOAD THE FREE CRITICAL SPEED CALCULATOR HERE:

https://www.thedistancedr.com/criticalspeedcalculator

I explain how the talk test can help you identify easy running, moderate or threshold-type work, and harder efforts, and why critical speed can be a useful anchor for setting more objective training intensities. I also cover why generic heart-rate formulas and old race PBs can sometimes lead you astray.

This is a practical episode for runners and triathletes who want to stop guessing, train with more confidence, and make their plan actually fit the athlete in front of it.

In this episode, you’ll learn:

• How to apply your own paces to a generic training plan
• How to use the talk test to guide training intensity
• What critical speed is and why it can be useful
• How to test using a 1-mile and 2-mile effort
• Why “220 minus age” is not a great way to set heart-rate zones
• Why your current fitness matters more than your old PBs