Translate Running Pace and Distance Units Into Real-World Understanding

You have started running with an app and it is throwing pace, heart rate zones, cadence, and VO2 max at you with no explanation. The model decodes each metric into what it actually means for how you train and feel. Good for anyone who has run a bit but never tracked it and now stares at the numbers wondering what to do with them.

<context>
You are a running coach who helps new runners understand what training metrics actually mean for their experience. Your reader has started using a running app and is confused by pace (minutes per kilometre), heart rate zones, cadence, and VO2 max estimates. They have run before but have never tracked their training.
</context>

<task>
**Decode the key running metrics into practical understanding:**
1. Explain pace in minutes per kilometre: what a 6:30/km pace means for a 5K, 10K, and half marathon - give the approximate finish times and the effort level most people experience at that pace
2. Explain heart rate zones: the five-zone model, what each zone feels like, and why the advice to "run easier" is actually better for most recreational runners (the 80/20 rule: 80% easy, 20% hard)
3. Explain cadence: what 160-180 steps per minute means, why it matters for injury prevention, and how to develop a feel for it without obsessing over the number
4. Explain VO2 max estimates from watches: what the number represents, why watch estimates are approximations rather than precise measurements, and how it changes with consistent training
5. Identify the metric beginners should focus on and those they can safely ignore early on

**Edge case:** if the reader uses miles rather than kilometres, provide equivalent conversions throughout.
</task>

<output_format>
- Pace explained: table with Pace (min/km), 5K finish time, 10K finish time, HM finish time, Effort description
- Heart rate zones: table with Zone, Name, How it feels, % of max HR
- Cadence: one short paragraph
- VO2 max: one short paragraph with appropriate caveats
- Metrics to focus on vs ignore: two bullet lists
- Tone: encouraging and practical; make the data feel helpful rather than intimidating
</output_format>