Running vocabulary: pace, VO2max, intervals
Pace, VO2max, intervals, negative split: running vocabulary to understand any training plan.
Pace
Pace expresses running speed as time per distance, the inverse of ordinary speed (km/h or mph):
Pace (min/km) = 60 / speed (km/h)
Example: 12 km/h = 60/12 = 5 min/km.
VO2max and vVO2max
VO2max is the maximum rate at which the body can use oxygen; vVO2max (sometimes called vVO2, the velocity at VO2max) is the running speed at which that maximum is reached — a central benchmark for calibrating interval intensity, often expressed as a % of vVO2max.
| % of vVO2max | Feels like | Typical use |
|---|---|---|
| 60-70% | Easy | Easy runs, recovery |
| 80-90% | Hard | Endurance, threshold |
| 100%+ | Very hard | Short intervals, pure vVO2max work |
Interval training: the vocabulary
| Term | Meaning |
|---|---|
| Short intervals | Short, intense reps (e.g. 30s on/30s off) |
| Long intervals | Longer reps at moderate intensity (e.g. 5×1000m) |
| Active recovery | Jogging or walking between reps, rather than stopping completely |
| Negative split | Running the second half faster than the first |
"Running at threshold" refers to the anaerobic threshold: an intensity that's hard but sustainable for 20-60 minutes, neither an easy jog nor a sprint.
Running cadence
Cadence (steps per minute) often cited as a benchmark is roughly 170-180 steps/min for experienced runners — slightly increasing your natural cadence can reduce ground impact without necessarily lengthening your stride.
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