A qué ritmo debo correr para maximizar mi rendimiento

What pace should you run at to improve your performance, avoid injuries, and enjoy your training more? In this video, I explain the different running paces—from easy pace to intervals—and how to integrate them into your training week to achieve real results. We discuss: Zone 2 and its impact on aerobic metabolism Tempo and lactate threshold: how to sustain high paces without bursting Sets and intervals to improve your VO2max Long runs: how to do them and what pace to use Common mistakes when running without a plan or without knowing the right pace This video is designed for runners of all levels who want to train with science and sense. I give you tools so that every run has a purpose and you can run smarter, not just faster. Do you have questions about your pace? Write them in the comments, I'll read them. 🔔 Subscribe to the channel for more videos on training, physiology, and performance. 👤Follow me on: Blog; 🎯 https://luisdelaguila.com Instagram; 🎯 / luis_performance ✅ Video chapters: 00:00 – Introduction to the topic: determining optimal paces in training and competition is key to performance. 00:50 – Three metabolic zones are explained: running (easy pace, low lactate production), threshold (pace that can be maintained for ~1 hour, metabolic balance), and competition/intervals (higher intensity, high lactate, unsustainable). 03:25 – Definition of zones: zone 1 running; zone 2 threshold; zone 3 competition pace/intensity. Each zone works different energy systems. 05:30 – Zone 1 is predominantly fueled by fat; zone 2 is fueled by increased carbohydrate use; zone 3 is fueled by intense, unsustainable pathways. 7:40–9:12 – Relationship between pace, lactate, and pulse: pulse increases linearly, lactate exponentially. This is how training is designed for each zone. 10:10–11:36 – Warning: Don't train at race pace in the weeks leading up to it; this is a common mistake. You should train and compete separately. 12:04–15:03 – Practical indicator: If at threshold pace (e.g., 4:30–4:40 min/km) your pulse doesn't increase (maximum ~160 bpm in the example), it indicates adaptations. Then you can compete, starting slower and accelerating. 15:28–17:25 – Keys to competing: start easy, then accelerate (from less to more), rely on consistent training (months), and maintain metabolic adaptability (using lactate as fuel).