1. What is the Luke Humphrey Pace Formula?

The Luke Humphrey Pace Formula calculates training paces by adding an adjustment factor to a runner's marathon pace. This method helps runners determine appropriate training intensities for different workout types.

2. How Does the Calculator Work?

The calculator uses the Humphrey Pace Formula:

Where:

• \( marathon\_pace \) — Your current marathon pace in minutes per kilometer
• \( adjustment \) — The adjustment factor based on workout type

Explanation: Different types of workouts require different adjustments to your marathon pace to achieve optimal training effects.

3. Importance of Pace Calculation

Details: Proper pace calculation ensures you train at the right intensity for each workout type, maximizing training benefits while minimizing injury risk.

4. Using the Calculator

Tips: Enter your current marathon pace in min/km and the appropriate adjustment factor for your workout type. Both values must be valid numbers.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my marathon pace?
A: Your marathon pace is the pace you could sustain for a full marathon race based on current fitness.

Q2: What are typical adjustment values?
A: Adjustments vary by workout type: recovery runs (+0:45-1:15/km), long runs (+0:30-0:45/km), tempo runs (-0:15 to +0:15/km).

Q3: Should this pace be used for all training?
A: No, this is just one method. Other factors like heart rate and perceived exertion should also be considered.

Q4: How often should I adjust my paces?
A: Reassess your marathon pace every 4-6 weeks or after significant fitness changes.

Q5: Does this work for trail running?
A: The formula may need modification for technical trails where pace isn't directly comparable to road running.