HOW DO I CALCULATE MY PACE FOR THE STAMINA SESSIONS?
For the longer workouts we will often set percentages based off of time trials. To exactly calculate the percentage you can refer to the free McMillan Running Calculator or use the formula below.
P + (P x (1 – E)) = G
P = Time Trial Time Per Km/Mile. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal pace in seconds
Eg 12:00 for 3km Run TT = 240 secs per km
240 +(240×0.1) = 264 secs/km
Your goal for a 4km Run @ 90% of your 3km TT would be 4:24/km or a total time of 17:36