Cadence
Cadence Target Calculator
Use this before metronome practice. Enter the cadence you naturally use at easy pace, then start with the +5% target.
- Calculates +5% and +10% from your own baseline.
- Shows why jumping straight to 180 spm is often too aggressive.
- Best paired with short easy-run practice blocks.
A cadence target should come from your own baseline, because pace, height, fatigue, and comfort all change the useful number.
- First decide whether a change solves a real problem such as reaching forward, heavy braking, loud landing, or repeated load-related discomfort.
- Measure cadence during several steady easy-run segments and use the repeatable range, not a stop-start average.
- Choose the baseline from the same pace you intend to practice.
The +5% value is a conservative first experiment. The +10% value is a later upper boundary, not a goal you must reach; a comfortable natural rhythm may not need changing.
- Begin with four to six brief relaxed rhythm segments, then use one-minute target blocks separated by natural running.
- Extend practice only when easy effort, landing, calves, and Achilles response remain normal.
- Gradually remove the metronome or watch cue; keep the change only if the rhythm appears naturally without forcing pace.
Use the +5% result for a few short relaxed blocks, review comfort the next day, and progress exposure rather than chasing a number.
What cadence target should I try first?
+5% first target168 steps/min
+10% later ceiling176 steps/min
Jump to 180?This is a large jump from your baseline. Use the +5% target first.
Start with +5% for short easy blocks. Treat +10% as a later ceiling, not a first target.