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MPR Calculator

The MPR Calculator for Competitive Distance Runners - Notes

1) Enter in either your current race fitness or your short term race time goal (time/distance)- see info below on training paces/workout type

2) Equivalent times are what can be expected if you are equally as well prepare for and suited to each race distance

3) Training Paces: see notes below on using training workout types

4) Heat/Humidity adjustments only adjust for how much harder your body has to work to cool itself (sweat, circulation changes, etc).

5) Heat/Humidity adjustments does not adjust for excessive dehyradtion or electrolyte loss that may occur during longer workouts in heat and/or humidity.

Notes on Workout Types
Endurance Workouts
Easy Pace Long Run:	Continuous easy pace extra long run done at 15-20% slower than marathon pace
Steady State Long Run:	Continuous steady state moderately long run done at 5-10% slower than marathon race pace
Fast Finish Long Run:	Continuous fast finish long run with the first 75% at 15-20% slower than marathon race pace and the last 25% at marathon race pace
Stamina Workouts
Short Even Pace Tempo:	Continuous even paced tempo run of between 6k and 10k done at half marathon pace
Short Progression Tempo:	Continuous progression tempo run starting at 5% slower than and finishing at 3% faster than half marathon pace
Short Wave Run:	Continuous wave tempo run, alternating half mile segments at 5% slower than and 3% faster than half marathon pace
Long Even Pace Tempo:	Continuous even paced tempo run of between 13k and 20k done at marathon pace
Long Progression Tempo:	Continuous progression tempo run starting at 5% slower and finishing at 3% faster than marathon race pace
Long Wave Run:	Continuous wave tempo run, alternating 1 mile segments at 5% slower and 3% faster than marathon race pace
Speed Workouts
5k-15k Specialists
300 meter repeats:	9-12 repeats of 300 meters at equivalent 1500 meter race pace with up to 125% of repeat time recovery jog
600 meter repeats:	7-9 repeats of 600 meters at equivalent 3k race pace with up to 100% of repeat time recovery jog
1000 meter repeats:	5-7 repeats of 1000 meters at equivalent 5k race pace with up to 75% of repeat time recovery jog
2000 meter repeats:	4-5 repeats of 2000 meters at equivalent 10k race pace with up to 3:00 recovery jog
HM-Marathon Specialists
400 meter repeats:	15-20 repeats of 400 meters at 110-112% of half marathon pace with a 1:00 recovery jog between each
1000 meter repeats:	7-10 repeats of 1000 meters at 106-108% of half marathon pace with a 2:00 recovery jog between each
1600 meter repeats:	5-7 repeats of 1600 meters at 104-106% of half marathon pace with a 2:30 recovery jog between each