Hal will use your goal race pace when you first create your training plan, but if you enter a recent race result, P.R., or Normal running pace, Hal will update your plan with these new paces.
We use 3 separate settings to calculate your daily running paces. In order we use:
1) Recent race result
2) Normal running pace
3) Goal Race Time
We use a recent race result first because it is the best indicator of your current fitness if you put in a maximum effort. If you do not have a recent race, make sure to set this to 0hr 0min 0sec (or leave it blank). Then add your normal daily running pace when your effort is between 3 and 4 out of 10 (RPE 3-4, this is a conversational pace). A goal time is the least accurate measure. Your goal is where you want to be at the end of your program not today, most of the program you would not get the ideal paces based upon your current fitness. Finally, if you do not enter any of these values we do have default paces that Run With Hal will use.
None of the calculations are perfect for everyone (we are all unique). You may want to try a couple different options to dial in your training plan if you do not feel it is giving you what you would expect.