Running Intensities

After posting at the Combine this morning, our workout leader dropped a few terms on us in the backblast that I researched later. These have to do with various training intensities for runners, as devised by Dr. Jack Daniels. There are five, each ranked according to their intensity as measured by the runner's personal max velocity at max oxygen intake (or VO2Max):

Easy (E) Pace: 60% to 79% of VO2Max. Spend the majority of your training week at this pace for long distances. This builds your cardiovascular base.
Marathon (M) Pace: 80% to 85% of VO2Max. This is your long distance race pace.
Threshold (T) Pace: 82% to 88% of VO2Max. This is your short distance race pace, i.e. 5K. This is also known as tempo pace.
Interval (I) Pace: 97% to 100% of VO2Max. This stresses your Vo2Max, and is ideally done only for 3-5 minutes at a time.
Repetititon (R) Pace: Short intervals, usually at sprint speed for short distances.

For more information on this topic, read Daniels' Running Formula. I haven't yet, but I will soon.