Here’s a really useful tool for runners. McMillan Running, a run coaching company put this together. You enter in a recent race result and it will spit back this table with equivalent performance times for all sorts of race distances and optimal training zones. I have found it to be very accurate and I try follow it precisely for my training paces.
Similarly you can calculate your VO2max from racing performance here: http://runningforfitness.org/calc/vo2.php
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