How to Calculate Your Training and Recovery Balance Sheet

Garmin Train as usual?

The Garmin team has been known to run their trains at maximum speed during races. During these times they are not able to use all the energy reserves available in their bodies and so they have to slow down or stop completely. The problem with this approach is that it takes away from the experience of racing and thus the enjoyment of running.

How to Calculate Your Training and Recovery Balance Sheet?

In order to get the most out of your training schedule, you need to know when you should start and stop training. You need to know when you can go for long runs without any problems. And finally, you need to know when you can take a break from running altogether. To achieve these goals, there are several methods that will allow us to calculate our balance sheet based on the data collected during our workouts.

Training Pace Calculator:

The first method that we will look at is the training pace calculator. This tool allows you to estimate your current training paces and then gives you an estimation of your future paces.

For example, if you were currently running 5 miles per hour (m/h) for 3 hours, it would give you an estimated average pace of 4:00 m/h.

Now, this is just an estimation because your body changes over time. So if your training pace six months from now is predicted to be 4:00 m/h, that doesn’t mean that you have to run at that pace or even at a faster pace.

It just means that your body should be able to handle running at that pace.

Many people are concerned about going too fast or too slow during their runs. As a beginner, your body is going to be fighting off fatigue the entire time.

This will result in you running slower than your top pace. It is not recommended that you run any further than your current fitness level allows because this will only result in additional fatigue and potentially injury.

As you become more fit, you will start to be able to run at a faster pace for longer periods of time. So if you’re a beginner, don’t worry about speeding up your runs too much.

Instead, just focus on running at a pace that you know you can handle. As you become more experienced, you will naturally be able to push yourself a little bit harder.

Finally, the pace calculator will allow you to give a range of paces based on different time frames. This information is especially useful for long runs.

How to Calculate Your Training and Recovery Balance Sheet - GYM FIT WORKOUT

For example, if you are running for over two hours, your training pace is likely to be somewhere between 9:00 m/h and 10:00 m/h. If you’re running for more than two and a half hours, your pace is probably closer to 10:00 m/h.

So what exactly are the different types of runs?


While “speedwork” has a pretty ominous sounding name, it really just means running faster than your normal marathon pace.

As a rule of thumb, anything over 10% over your current 5K pace should be considered speedwork. So if you can currently run a 5K in 30 minutes, speedwork would include running for 24 minutes or less.

Endurance Workouts

Endurance workouts are designed to increase your overall stamina and fitness level. These types of runs are generally done at a lower intensity than speedwork and they allow your body to gain more endurance for longer races.

As a rule of thumb, your endurance workouts should be no more than 5% over your current 5K pace. So, if you are able to run a 5K in 30 minutes, your endurance runs should be no longer than 33 minutes.

There are many different types of endurance workouts that can be used to improve your fitness level. Most of these fall under the broad categories of “steady pace” and “conversational pace.”

Steady Pace

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Steady pace is just what it sounds like. These types of workouts keep your heart rate level throughout the entire run.

This puts more emphasis on your aerobic system and allows you to build up your endurance. Steady pace workouts are generally recommended to be 20-30 minutes long. You can slowly increase the duration as your overall fitness level improves.

Conversational Pace

Conversational pace is slightly faster than steady pace. This type of workout puts more emphasis on your anaerobic system and allows your body to build up its ability to handle higher levels of lactic acid.

These types of workouts are recommended to be between 10-20 minutes long.


These types of workouts are generally the fastest of all the different types of training. Theses workouts are extremely beneficial for improving your overall speed and race performance.

Intervals can be broken down into “recoveries” and “workouts.”


Workouts are periods of time where you run at your maximum or close to your maximum effort levels. These periods should only be a small part of your training regimen.

However, they are probably the most important because they help you improve your performance for those races that require you to reach maximal effort.

Workouts should not exceed three quarters of your total workout time. These periods should only be 10-15% of your total weekly workouts.

How to Calculate Your Training and Recovery Balance Sheet - gym fit workout

Including these periods in your training program will help you improve your performance for those races that require absolute peak performance.

A commonly used maximal workout is called “laddering.” Laddering is a technique used to improve your lactate threshold and VO2max levels.

In a laddering workout, you run at a moderate pace (your lactate threshold) for a set distance, rest, and then repeat the process. The number of repetitions is equal to the number of weeks that you have been training.

For example, if you have been training for 16 weeks, then you would do 16 repetitions. Typically, most elite level runners will average around 20 repetitions.

The goal is to start off slowly, and gradually build up speed in each repetition. Resting one minute for each repetition, you should try to run slightly faster in each one.

If you start to feel fatigued, slow down. This workout should help you improve your aerobic capacity so that you can run faster for longer periods of time.

A very common and effective workout is called the “ladder” or “pYGM.” For this workout you warm up for 15-20 minutes at a slow pace, followed by 4×1 mile repetitions increasing speed with each one.

After a three minute rest, you do 2×1.5 mile repetitions with the last one being run at your maximum pace. Following a 3 minute break, you end the session with 3x1k repetitions with 30 seconds rest after each and running as fast as possible the entire time. This is a total of 13 miles and takes most people between 60 and 90 minutes to complete.

Run at a slow pace for about 15-20 minutes to warm up.

For this session you should run faster than your normal training pace but still below an all out sprint.

This is to be done after a warm-up. Depending on the length of the race you are training for, do one to six repeats.

After each repeat, you should do half the time you spent running the repeat as recovery.

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For example: If you did one 2-mile repeat, then you would do 1 mile of recovery running. If you were to do two 2-mile repeats, then you would need to do a 2 mile recovery run, and so on.

Perform two to four of these intervals is a good starting place for most races between 800 meters and the half-marathon. Increase the number of intervals as your endurance improves.

After a warm-up, run a set distance at a fast pace. Walk/jog easily for twice the time it took you to run the set distance.

For example, if you ran two miles in 30 minutes, you would walk/jog for one hour. This is a good session to do on a track so you can accurately measure the distance. This can be done on a track or straight away on a road.

Sources & references used in this article:

The value of debt: How to manage both sides of a balance sheet to maximize wealth by TJ Anderson – 2013 –

Recovery-stress questionnaire for athletes: User manual by M Kellmann, KW Kallus – 2001 –

Your CX Management Balance Sheet: Where Are You and Where Do You Want to Be? How to Get from A (Current State) to B–A Step-by-Step Approach by P Klaus – Measuring Customer Experience, 2015 – Springer