月刊住職の「ＡＩに戒名を作らせて何が問題か」、目を惹きます

You don’t get faster by training one pace. You get faster by raising the entire pyramid. Here’s a visualization of the 4 paces that determine running performance. Pace at LT1 is roughly how fast you can run at 65-75% of HRmax. For serious recreational runners, LT1 pace is one of the most important metrics to track. The faster your LT1 pace, the greater your marathon potential and aerobic capacity in general. The vast majority of training should be performed at or below LT1. Doing so improves aerobic development, enhances recovery, and builds the foundation needed to support training at every level above it. Pace at LT2 is roughly your 20-30 minute race pace. Fast runners have a smaller gap between their vVO₂max and LT2 pace. You can often see this by comparing their 5k and 10k performances. Their pace drops off very little because they can sustain a high percentage of their maximal aerobic speed. vVO₂max, as defined by Billat, is your maximal aerobic speed (v = velocity). It’s the fastest pace you can sustain for roughly 4-10 minutes. This is why VO₂max isn’t the be-all and end-all. A runner with slightly lower VO₂max but better running economy can have a higher vVO₂max than a runner with a higher VO₂max and worse economy. Ultimately, it’s how fast you can run aerobically that matters. Anaerobic Speed Reserve (ASR) is the gap between your peak speed and vVO₂max. For distance runners, this is a great area to train. Improving your ASR can help raise running economy, improve speed, and make race pace feel more comfortable. Peak speed can only be improved through sprinting itself. It’s the highest velocity you can maintain for a few seconds. You might think, “Why do I need to sprint if I’m training for a distance race?” Studies have shown that peak speed correlates with 10k performance. The faster you can run, the higher your ceiling. There is also evidence that sprint interval training improves lactate threshold and aerobic fitness. Your aerobic base is the foundation of the pyramid. You can only build the top as high as the bottom is strong.

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