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At 82-88% HRmax, this intensity is aimed to raise the This house run on Jack Daniel doormat lactate threshold. The runner should be able to sustain this pace for up to 60 minutes during racing. Daniels describe this intensity as comfortably hard. In elite runners, the pace matches the half marathon one, while less trained runners will run at around 10k pace.

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Daniels points out the importance of keeping the given pace to reap the benefits of the training. Intensity at 97-100% HRmax. This intensity stresses the VO2max to raise the maximum oxygen uptake capacity. Since the pace is very intense, it can only be sustained for up to 12 minutes during racing.

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