What Pace Should I Be Running At?

Ever wondered what pace you should be running at? Are your easy runs easy enough? Or could you be pushing harder on your intervals?
↓↓ Got a pacing question for us? Let us know in the comments! ↓↓
What’s in this video?
00:00 Intro
00:59 Train at different paces
02:26 Easy pace
03:41 Training plan
04:22 Steady
05:10 Temp runs
05:29 Threshold pace
06:19 VO2 max pace
07:23 Flat out
MUSIC licensed by Artlist and Epidemic Sound:
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[@runningchannel]

Got a pacing question for us?

[@pmorris15]

I'm attempting to get a PB 10km this weekend and hopefully break 50 mins! Any tips on how to prepare best for it over this week? I love a nice easy run!! Thanks :)

[@krzywywlos]

How to find my current halfmaraton pace? Can I base on my latest 5k runs?

[@thisguy2973]

For my running, I understand pacing to a degree, but due to trying out a better running form, I find myself in Zone 5 most of the time. The training I’ve been doing has been a running form where the tempo of my run is the same, but the stride behind me changes if I need to go fast, maintaining that same tempo to reduce the chances of IT band syndrome. What can I do differently?

[@MattG92]

Yes! In the calculators you say to put in a current racing result (e.g. 50 min for a 10km) to get your paces, but if you do this and you're striving for a 40 min 10km, aren't the paces they give you just going to keep you at the 50 min 10km result? I'd assume if you want to run the 40 min 10km, you should put this into the pace calculators so that you train and the paces required to achieve your goal?

[@shanewilson199]

Is that Greenwich park? I’m an Aussie but I lived in woolwich for many years, and used to run up and down that hill that went through the middle beside the toilets and observatory.

[@vikroy3777]

There is another speed, walking 😀 it is the running channel but walking is a great way to build base fitness with minimal risk of injury or maintain it if injured.

[@jimifun]

True! With that in mind: alot of people's zone 2 will be walk! Or a little run with walking.

[@FolmerFredslund]

Yes! This is very important! Doing run/walk/run intervals are also really good!

[@SeanConway99]

@@FolmerFredslund totally! It's frustrating that it's always assuming you do a consistent run 5k already instead of run/walk. My "easy" pace is just a brisk walk but my mind can't get used to that

[@MrWiggenhammer]

And I get zone 2 that way 😂

[@clivewitcomb2839]

Just got a Garmin (peer pressure from TRC!), and have been really surprised how gentle it's being with me! As well as suggesting "finding time to relax", it's asking me to drop my slow runs by 90 secs per km. Slow and easy really does mean slow and easy! Who knew? X

[@robprice4726]

Absolutely brilliant video, thank you :)

[@Kelly_Ben]

Love it. And yes, progression runs are my new favorite. With all the insistence on running slow, it feels like a guilty pleasure to give myself permission to cut loose and have fun. Yet I've already done a chunk of easy running, so it's guilt free! 😊

[@alisonbinns7158]

Agree. It's like being let off the lead!

[@richardmorschel6266]

Very helpful indeed! Thanks! Just started really slow runs and already feeling a difference!

[@rjsouthworth5246]

Since I followed the Running Channel marathon training plan, I’ve placed more focus on the RPE approach and found it very useful. I initially found easy pace very hard to stick to but it’s simple and even enjoyable now.

[@aylaamon3267]

Love the breakdown, Sarah! And I also love a good progression run or "ladder" intervals (running 200, 400, 600, 800, 1000, 1200, 1600) using a couple different paces. One note - starting around minute 7 in the video the background music gets way too loud and you lose some of what you're saying! I've never noticed it in TRC videos before, but this one really got me with it! Still great info, though :)

[@oowiorekoo]

I've found this chanel lately and this is one od my favorite ❤

[@donnamacdonald4349]

Thank you so much! I have finished a 5km (two weeks ago), and was just running for fun while finishing off a couple of projects. I was looking to start your 5 km 4 day plan to help me improve, and while I have watched your other videos about pace, actually seeing the differences given end results/goal time and how to calculate my pace is fabulous and why I'm doing it.

[@ckohlermn]

Great video! I am following the garmin Marathon heart rate based plan. Surprised by how slow my pace was for zone 2 easy runs at the start. But I am already seeing my pace improve for the given zone. I'm training for first Marathon in Oct.

[@NJ12345413]

My ‘I’m about to die’ running pace is slower than her easy pace.🥲

[@daveanderson7198]

I’ve got two paces so this has been a great video to help break them down better and when to use them so thank you! 😊👍🏼

[@Ckblab]

Well done Andy! I am currently training to run my first ultra and the TRC vids has been a great source of info as well as motivation. You will crush Valencia! Keep it up and try to stress less, as it adds zero value.

[@timlicence94]

Hi Sarah, great video and lots of useful info in there. TRC is my go to channel for sound, trusted advice on how to get the best from yourself, thanks to all of you! A lot of my runs end up being progressive, I think I'm the same as you in that I like to ease into the pace, not so good for races or PB efforts obviously! I tend to track pace using heart rate and recently got a Garmin chest HR monitor for more accurate measurement of that. I run 3-4 times a week and the majority is zone 2 easy runs with one workout session per week (negative splits, intervals, threshold, fartlek). aiming for a sub 25 5K at present. thanks again, great video!

[@filmic1]

Oooh, that's handy. Thank you!

[@jessiehampton2047]

Exactly what I needed. Thank you🎉🎉

[@runningchannel]

Glad you enjoyed it Jessie! Is there anything else you would like us to cover?

[@BuffaloBriggzie]

Love a good progressive run. Always been a goal of mine to do a progressive half marathon one day. Think I will save that for after my 105 mile run this weekend though lol

[@danielleh_]

This is such a great video! Even though I'm an experienced runner, I had most always simply followed a coach's instruction without much consideration as to the reason behind it. That was just what I got used to doing for training in the past. Having come back to running after several years and wanting to properly train again, I find this so helpful. I only recently found you guys but I'm so glad I did, as I find your content to be such a great resource! Thanks for being such a great team!

[@runningchannel]

Really glad you found it helpful! How are you finding getting back into running?

[@danielleh_]

@@runningchannel Lately it's been tough. Weather where I live is very hot (90F average day temp) and humid (best I can get currently is about 65% midday when it's hottest) so even the best time of day for temperature feels pretty miserable which makes even the easiest runs feel so difficult. It's been really great on the whole, though! I only now realize how much I missed it. I walked away with frustrations about injuries and such so the break was long, though I did ebb and flow with some trail running between. Feels great to be getting back in shape now!

[@mikeheath2050]

Hear hear, I’m trying to get my high school athletes to understand this better too, definitely sharing!

[@livewire1957239]

An area where there are essentially no flat stretches, my runs here in Johannesburg have always been based on heart rate, since pace is meaningless in this kind of landscape. Lately I've been listening to my body more (call it RPE) and only periodically looking at my watch to see if my heart rate still matches how hard I think I'm working. I more or less know what each type of run feels like. But I still keep a very close eye on my watch during races, especially in the first half when I really need to reel myself in a bit sometimes: a few BPMs too high on the first half of a marathon can really ruin the second half, so it helps to catch it early.

[@saskiavandenberg-tromp]

This is a great explanation, I'll try out a real easy pace instead of keeping my usual same-for-all pace

[@prj259]

Great video and refresher on paces. I recently completed a 20:01 5k, and ran 3:20 marathon last year. My easy runs are 9:15-9:30 min/mile. Tempos are right around 7:00 min/mile, and 400 M repeats are 1:22 ( 5:35 min/mile). I also run recovery run slower than 10:00 min/mile pace. Short strides are awesome way end to your easy runs. I find long tempo runs the hardest ones to do

[@peyton6855]

Genuinely curious, what does your training week look like?? Your 5k is my goal time lol

[@prj259]

​@@peyton6855 I am running six days a week. Long runs are currently 14 miles. 3-4 Six/Seven milers easy, plus one track workout in there. Average around 45 miles per week. Of course, some weeks are less due to work commitments, and on the higher end i am closer to 50 miles. Right before a marathon I will increase mileage to about 60-65. I have no marathons planned this year, and hoping to make the cut for Boston 2024. Keeping it nice and easy for the rest of the year with a few half marathons. I am 52 years old, and started running about 2.5 yrs ago

[@noelcorroon9092]

Always great content on the running channel. If you are looking for video ideas, maybe warm up/down videos for different types of runs would be beneficial to me anyway

[@runningchannel]

Really glad you're enjoying the content Noel! We can definitely look into creating more warm up and cool down videos 😁

[@dawnwoodward2228]

That’s me!!!! One pace! Thanks for the video

[@liamroche1473]

I like the fact that Sarah emphasises using heart rate or RPE to judge intensity - good reasons are the effect of hills and wind, not to mention changing fitness! A third option which is particularly good for short intervals is power (heart rate is not so good for these because it is slow to react). With all of them you can still keep a handle on what the corresponding pace is under consistent conditions, and see where this has been affected by things outside your control. In the past I have trained by heart rate, power, switched back to heart rate, and recently switched back to power because heart rates can be misleading when it is hot - i.e. I think intervals need to be run at higher heart rates when it is hot (the heart rate is higher because at lot of blood is being pumped to the skin for cooling).

[@gordonway5631]

Sarah what a great informative video this is. Help needed though, how to run in this muggy heat please.

[@actionjackson7248]

I get my weekly schedule from my coach every Sunday and tomorrow I’m doing a progressive run for the first time ever. Kinda crazy how it came up in this video the day before. lol

[@Hanskazan102]

The funny thing is that almost all my greatest/most enjoyable runs are progressive. The not-so-great runs, however, I always start out too fast because I worry about pace in the first few kilometers. I then end up having to slow down in the third quarter. Thanks for another great video! Huge fan of the channel! 👏🏻

[@dougwasson1618]

Love progressive runs too! Challenge is to make the Strava staircase with equal sized steps :)

[@uv1236]

quality informaition every time!

[@runskicakesleep]

Just started a 16 week training plan for the Manchester Half Marathon in October, and already been doing progression runs (Friday: 40 minutes at easy pace, 10 minutes at goal pace). I did the Manchester 10k in May and then reduced my training volume afterwards (mainly due to the heat, I wanted to run more) and what has struck me is how quickly my fitness deterioriated just because I hadn't been running as much for a few weeks and so I'm having to find my paces all over again.

[@chaz4510]

Love a progression. Like to do a 10k. Stepping up through the zones.

[@Sam.Barclay]

I've recently started doing a weekly progressive run on my way to volunteer at my local junior parkrun. 8km run, starting at 5:25-5:35 for the first km then getting about 5-8 seconds faster per km. It's an uphill finish so it gets pretty tough towards the end but the graph of the splits on Strava is oh so satisfying.

[@summerphilhorenstein2598]

Definitely liked the chart. My paces vary but maybe not by a big enough margin is what I learned.

[@kronos1974]

I've recently started taking running a bit more seriously and this is super helpful for me to figure out what pace to run at. One of the things that I get confused about though is the heart rate method of ascertaining exercise intensity - it seems like whatever pace I go at my heart rate can't go below 180 even if I'm finding it really easy. I don't know if this is because I'm young and my body is fine with a high HR but it seems kinda weird

[@FreeWombling]

Excellent video!

[@runningchannel]

Thank you very much!

[@rubarb1275]

Great video, thanks for sharing. I’ve been recovering from injury and getting back into running, so have changed to running easy runs at a much slower pace than before and it is really helping. At first it was really difficult to run slow enough to keep heart rate low enough, so I had to walk sometimes to bring my heart rate down. Now I can run slowly but my fitness has improved so I can run continuously at a low heart rate.

[@BillyDickson]

Great advice as always guys, I'm currently taking a few days off to recover (Mr Snotty McSnotFace), hopefully the cold will do one after a few easy days and I'll be able to get back to it.

[@keith_tinker]

Been following Garming suggestions. set my Edinburgh marathon as my goal and hoping to get suggestions for that.

[@Danolsen93]

You look super fit Sarah, good luck on sub20!

[@tgilbs]

I am mostly using RPE, with some feedback from my HR as well! Since I'm still a relatively inexperienced runner and I also train in other disciplines, my RPE and HR is more reliable for training than just going off a flat pace. I take my running pace as just another data point, rather than trying to match a goal pace. For the next stretch, I'm switching to a more strict run focus now as I am training for a half marathon trail race and I think I will stick with RPE and HR as my main indicators! The pacing on trail is a bit different than road, so I am not totally sure yet what my goal pace for this race will even be! But, before this training block, I was mostly doing easy 45 min or 3-4 mile runs and the occasional random speed work session. I'm looking forward to the structure of race prep and seeing how I progress!

[@shiftybeaman]

Currently using my Garmin Fenix 7's 50k training plan. Feels good so far.

[@dogbolterdave]

Well that throws MAF out the window! 😅RPE is how I usually judge my runs, as my HR is kinda all over the place depending on how I feel. Thanks for another great video!🙏🙂🏃🏃‍♀🕺

[@bradleywall2246]

Good luck training for the sub-20 5k! Go get it!

[@maudlebouedec2588]

I believe that thinking of paces in terms of percentages of VO2max of MAS (which are related) is a good idea and usually prevents us from overtraining and straining ourselves. It is quite easy to get a good approximation of one's MAS (for instance with a Cooper or demi Cooper evaluation). All of that is also strongly correlated to our heart rates and some even think of efforts depending on that (but it's better to use a heart rate monitor then for accuracy). Ever since I've started training that way I've seen major progression in my running and crashed a lot of PBs!! 😄

[@Burps___]

This video is awesome, one of the best from The Running Channel. Run slow to run fast…so incomplete; yet many runners grab it and run almost all their runs slow thinking they’re developing a massive aerobic base when it never dawns on them that, even with water and fertilizer, a tree doesn’t grow to the moon! 🌙 Run slow to run fast is like saying flour and water make bread….ah, well, sort of, yes. 🍞 😂 THIS video, on the other hand, shows the complete scope of training necessary for being a stronger runner. I’m going to show it to all my slow-run only friends.

[@Cozwantsthatpie]

This is my hardest challenge at the moment because my body seems pretty relaxed at faster paces but I can’t hit the distances I plan too but I have such a hard time slowing down my body in those beginning miles

[@jvshore7528]

My base running breathing cadence is inhale 3 steps, exhale 4 steps (165 spm cadence). For tempo runs I target inhale 2 steps and exhale 3 steps. At max speed I am 2:2, and if I can't maintain 2:2 I know I have exceeded my ability. (For clarification, I use heart rate targeting for my training. I find that these breathing patterns are very predictive of my corresponding heart rate. ** Male, age 48, BMI 27, 27:30 5k time, 45 V02 max)

[@theghostofpcs2391]

I used to be the 'same pace every run' type, but the recovery cost is too high these days, so I train smarter now.

[@benhannon5720]

I always find the belief in easy conversational runs to be interesting. I know Mara Yamauchi would say they hold no benefit for half marathon and lower, but are useful for marathon runners. I think, as everything, it’s all about what you’re training for

[@Leeroy49]

I like progressive runs a lot. One on the plan today actually :)

[@nicennice]

At the moment I run purely on heart rate and I hardly look at my pace at all. This is mostly because I am trying out low heart rate training for the first time. Been doing this for about 3 months now. I've found this a really useful exercise for improving running form and feeling fitter each time I go out for a run. All the anxiety of knowing how hard my run is going to be has gone and I'm looking forward to each run. I have also tried the other methods outlined here before. It's all stuff to have in your locker. The Running Channel is pretty much a one stop shop for all this info. Even got my wife to follow you. Kudos to Sarah she's been brilliant since she got on the other side of the camera.

[@chrism589]

I am trying out nasal breathing with my slow runs. Seems to work OK so far.

[@pauldavidson9120]

Been training for sub 20 5k too. I have the goal race tonight!!! Took me a while to control my paces in different sessions.

[@nath9091]

Good luck with the sub 20 goal! Taking what looks like 2.17 off your 5k PB will be hard but looks like you did manage to take 2 mins off from 2021 to 2022 so could be doable. And if you do it you get on a Parkrun events Hall of Fame which would be fun to have. There are also several sub 20 females in my rather fast running club (Im not) so its definitely possible. I would question whether a 3-5 minute run can be done at RPE of 8-9. If we say a 100-200m all out effort is a 10 then a 8 or 9 is something like a 400 to 800m all out effort which might result in significant injuries and will be difficult to do 3-5 minute reps of that pace with the usual 45s or 1 minute recovery inbetween. A 6 or 7 might be better for the 5 x 1k with 45s recoveries workout for 5k speed to maintain reasonably consistent reps. Of course could be saying at the end you're a 8-9 in effort on that workout but if you're that exhausted after then maintaining pace will be difficult.

[@alexyap9138]

i actually just did a 7k progressive run this morning, i like this type of running, gives me a few minutes to get into the rhythm

[@danblakey2452]

All depends on your goals! Doesn't it? At the moment I'm just trying to get my body moving and the best way to do that is to run at pace I enjoy. Isn't that the main thing? To enjoy your running? I'll be starting more formal / focussed HM training soon, so will revert to something more structured soon.

[@starky88]

Most of my runs are progressive! I love them!

[@livelifefullytomax]

Really started focusing in on Metabolic Endurance so pace has become super important. Ran an interval run today but found it hugely frustrating as my pace was way below what I wanted having run a marathon two weeks ago.

[@paulgibbs6067]

We all can relate to life getting in the way!

[@Beat-Brugger]

Thank you for that video about a topic I'm struggeling. I started running a year ago. Because of your channel I chose a Garmin watch (forerunner 255) and I am very happy with it. There you can "hire" a coach, which I did. She told me, that I should run easy with a pace of 6:15 to 6:40 per km (it's similar to the list, you have in the video). But when I want to stay below 70 % of my max heart rate, I'm only able to run a pace of around 8:40 per km. My half marathon pace this april was 5:45/km. What do I do wrong?

[@dresden_slowjog]

I'm not a metronome. I love to test all gears (80/20 method) and I always do a guessing game. After I get into my perceived target effort heart rate zone of the day and a steady rhythm I first guess my heartrate and pace by feel 🔮and only then look at my watch to see how close I got. Helped me the other day when my chest belt just wouldn't connect to the watch and both readings differed by up to 33 beats. I ran the interval session by feel just because I knew my "feels like ..." HR zones and paces.

[@wouter238]

I'm religiously sticking to my Garmin Daily suggested workouts. Base runs, threshold runs, sprint intervals and tempo runs. Only the recovery runs I often skip. As a Dutchie I use my bicycle to commute giving me 15 minute low HR workout twice a week. Otherwise speeds are between ~3:00 min/km for sprints and ~6:00 for long, slow and base runs. Schedule is about to go from base phase to build phase though, looking forward to intensifying..

[@PistachioGold]

First off, I fully understand that you are the experts. Looking at the 30min 5k, the easy pace is too slow for me 😂 and the fastest is like...my mile pace 😂😂 I've tried running slower on easy days but never went at that suggested pace 😢 I've really tried looking at my heartrate too, but the slower I go, the more my calves hurt 😅 For me, running easy nowadays is all about easy breathing and having energy left in the tank at the end of the run or ending it. Super interesting video and I will try to have a 7 minute 1k at least😂

[@heyfirst_]

I do progressive run from Garmin Coach every week! know it first time from here too

[@sarahc5853]

the music is absolutely wild on this one

[@KR-no1or]

Embrace the discomfort. Words to live by lol

[@wild1magic446]

Starting week 6 of C25K. Would you advise adding progressive runs within this program? Love the channel!

[@mitchell636]

Great video, thanks Sarah. Any links to a pacing calculator you particularly recommend? Currently sitting between the 25min and 20min race pace for 5k.

[@chaz4510]

I pace myself using the pace on my watch but also 0.25 mi auto-laps make it easy to keep tabs on pace.

[@bardongalang32]

Well... I just do it. I do running for myself because I joined a Duathlon, a 🏃‍♂️🚴🏃‍♂️ event. But i still wanna do those 5K sub 20 (which I haven't tried) and improve my 10K run to 1 hour 😅 coz its always 1H 5/6 minutes 😁

[@jorgmuhlhans3065]

Table at 2:00 is brilliant! At least there is one thing I'm doing abolutely right already 😀

[@michaelmulligan0]

Absolutely gaming changing advice, using this I’ve run faster than I have 8 years

[@runningchannel]

Amazing!!

[@patrickclarke1462]

I listened to alot of maf stuff and stayed away from alot different paces for long time the result for me was my marathon and 50k paces improved alot but my 5k 10k and half did not increase very much at all over that same period example my 5k time was at high 21 mins for long time I done 4 weeks of 1 interval session a week and ran 19.33 I'm now trying to crack the habit of running almost every run in zone 2 also to clarify the maf method was great for my marathon time went from 4hr30 to 3h35 in 12 months and 2 4hr35 50k

[@Mr_Stuey]

Great video, I’m training for a marathon in October and my 10k pace is at 8:30/mile. I can plod along at easy pace around 10:30. For my threshold pacing during workouts am I looking to match the 10k pace at 8:30 or faster? Also, is a “hard” pace slower than threshold? More in the just faster than half marathon pacing. I’m aiming at 9:30 for marathon pace and 9:00 for half marathon pace. First marathon and finding getting the training paces correct daunting.

[@jps5871]

Have run progressive pace runs, I am currently using pace zones

[@Michael_Aune]

I like to use LTHR zones for my pacing while training

[@reeltaiwan]

As I gradually increased my LSD distance on the way to running my first half-marathon distance, I decided that instead of fighting heart-rate drift, I'd just run easy for the first 10 or 11 km and then run the rest at low tempo (I guess Sarah calls this "steady"--it's around HM pace), i.e., a progression run. So more HM pace each week. I don't know if it was beneficial or not, but it felt right. (And when it came to running the HM, I knew I could do the final kilometers at pace.) These days, I mostly run tempo on an 11k trail route--a once-a-week reward for all the easy running I do. It's without a doubt the most fun run of the week. I've decided that I'll do a progression run tomorrow instead of a trail run, up the river easy and then back tempo. I'm curious whether I'll find it nearly as fun as a trail run.

[@alphonsoelm5652]

I use Coros' suggested pacing as I found that not only does it keep me honest, I've actually gotten faster almost effortlessly the last couple months.😁

[@desifouji]

Love you 🎶

[@geofftoscano6804]

I’m 70 and struggling a little with hip and knees (but not giving in!). No matter how hard I try almost every run is at threshold level, with occasional ventures into zone 5. When I run park runs (31-33 pace) I run almost entirely in zone 5. Thing is I can hold a conversation at threshold, though I struggle in zone 5. I’ve sometimes wondered if I’ve set my max heart rate too low at 174, but I have to really hurt myself to exceed 170, so I think my estimate is close.

[@EggsForDessert]

Only way to test fully would be get it done at a lab? Regardless respect to you for being so on it at 70 I’m a way off that yet but it’s inspiring.

[@medsuit1686]

i use my garmin estimated finishing times on distances to calculate my paces

[@cosmotora]

Have the same pace as Sarah for my long runs, can do it for an hour, but literally dying if need to go quicker than 7/km - soon start feeling lightheaded, dizzy, skin tickles, quite scary to be honest. From 3 to 8-9 RPE, nothing in between, still trying to figure out how 5-7 should feel like - and how to keep it from sliding into 9. I know I can do 100m sprints at 4:30/km pace, so there is speed somewhere inside. I guess there is quite a road ahead for me to train, starting from basic endurance and keeping it slow for now. Anyway, did my first 5k last month, sub 40, which was quite an achievement. Could not run a mile at the beginning of the year.

[@emmastollery1648]

Currently I’m not working towards a race….and I am working on good food intake. Because I want to enjoy running as much as possible I’ve decided to stop wearing a sports watch. I know how far I run because of the routes I take, but other than that I focus on my form and breathing. I’m not sure whether I am improving, but I know I’m enjoying the freedom of not constantly looking at my watch. I am also better able to tell how my body is feeling and I am getting better at listening to it. I understand that this isn’t the best strategy if one is looking to improve running times, but as I am older (in my early 50s) and not particularly fast, it’s working out until I start my next training block. I find it very difficult to run at different paces….I think I am either fast or slow! My marathon pace is very similar to my half marathon pace and my 10K pace! Not quite sure how to make changes to this! Any suggestions would be welcome!

[@racing1000]

Depending on how I am feeling, I like to run three easy-steady runs per week, and one threshold/VO2 Max Effort.

The point of keeping easy runs easy is fast recovery, which allows more training volume. If you only run a few times a week having lots of time for recovery, you might benefit more from running faster than zone2.

[@ChoirFan1]

It depends on your age…as a 60yo novice runner, I found that my recoveries were far too short, I was trying to wedge in more training, at varying speeds, and I was going backwards. It wasn’t until I put recovery as a top priority, that I started getting fitter and faster.

@@ChoirFan1 you have probably discovered passive and active recovery. Staying still or sleeping does have different effects than doing some light activity like walking or perhaps foam roller or massage.

[@ChoirFan1]

@ yep. I walk everyday, regardless. But I was running 4-5 times a week, which meant less than 24 hours recovery at least once a week. I’m now running no more than 3 times a week, and getting more benefit…sometimes, if the body demands it, I may do only 2 or even 1 run. My main point is that I now work out what recovery I need and plan my runs around that, rather than trying to jam some recovery in between runs.

@@ChoirFan1 sounds reasonable! My strategy is just to run as much I can and wind back a little when getting over stressed. That means about 10 weekly runs of which only 1-4 are hard. I am 36 years old and have been running for 3 years now.

[@ChoirFan1]

@ haha…lucky you. That little voice inside my head says I should be able to do that too, but I’ve stopped listening to it 😜

[@0bviouspoetry]

Kind of naturally end up doing progression runs as i use the first k or two to loosen up 😅

[@matthewcreelman1347]

I struggle with changing my pace, or perhaps I have a really narrow range of paces. At a 5:10 per km pace, I can have a long conversation over Skype, where I’m using the phone camera to give the person I’m talking to a view of what I’m seeing, and I can sustain that for at least an hour, or up to at least four hours if I’m not talking to anyone. I can sustain a 4:50 per km pace for two hours or more, but I’m really in no shape to talk to anyone, and that puts me at the top of what my Watch thinks is zone 2. A 4:30 per km pace is an all-out pace for me, one that I have trouble sustaining for a kilometre, and my watch thinks I’m at the low end of zone 3. I generally can only achieve a 3:50 pace at all while going down a steep hill. I find it really, really hard to move my heart rate up through zone 3.

[@piejie1]

I love progressie runs. Start easy and end almost in treshold

[@MrWiggenhammer]

I saw a video recently that said easy should be 25-45% above your timed run. Last week I was able to run 10 k at 5:37 so the weekend I set my Garmin to run 7-7:30 pace for an hour. Focused on breathing, hay fever doesn't help with nose breathing😅 and my legs felt great after. But today was intervals 😢 😅

[@mjuk1984]

I like doing intervals to mix things up as I get bored with steady-state running. But it depends on what I'm wanting to achieve in the run. Is it an easy run for distance? A quick run to build VO2? I like to switch it up.

[@chinpoeykhoo6261]

Well presented and informative content from TRC & Sarah, very pleased to see that 5k pace zones covered 20-30mins duration which is what I'm looking and training for currently, definitely will incorporate these into my upcoming workouts! hopefully I will be able to improve from sub 25 to sub 20 5km like Sarah did!

[@runningchannel]

Really glad you found the video useful! Is there anything else you would like to know about pace?

[@chinpoeykhoo6261]

@@runningchannel One thing that would be useful that I can think is pace vs heart rate vs perceived effort? In the TRC podcast, I believed we should always focus on heart rate vs pace especially during summer weather now at planned workouts however if I'm in good spirits and perceived effort is on the low side is that ok if I stick with the higher pace with higher heart rate or focus on heart rate (i.e. zone 2 for long easy run / LSD)?

[@adamk99]

I like the RPE idea as a newbie I’ve no idea what my 5k 10k or mile pace is it’s far easier for me to judge my effort.

[@runningchannel]

Do you use a running watch Adam?

[@adamk99]

@@runningchannel yes I do my average pace is around 7/7:30 km which feels ridiculous however I know at this pace I’m in no danger of collapsing 😂

[@StephenAinsworth1]

progressive runs are good fun!

[@chrisspurdens244]

Great video! I'm just getting into running. I live in a hilly area so it's difficult to find a consistent pace. Any advice?

[@alexisbyday]

I live in a hilly place too and the only solution I've found that keeps me consistent is getting in my car and driving to somewhere more suitable, like a flatter suburb or a park. I didn't want to do this at first but I just had to accept it in the end if I wanted to get good, proper runs in.

[@robhughes645]

1 x tired run (mon) / 1 x speed repeats (varies but usually around 7-8 for up to 5 mins) / rest / Easy run / Easy run / rest / long run (sun)

[@mentalist00700]

Great comprehensive video. I'm also aiming for a sub 20 min 5k but almost talking myself out of it when I remember the pain of my first attempt (20:10). It's a gruelling distance. I have added interval and threshold runs to my weekly training to try to get that elusive sub 20min.

[@mjowsey]

I kinda do the 80-20 format. With the 20% as my flat-out parkrun and the 80% being the easy runs I do three or four times a week.

[@rosshenry7147]

Have you ever used a footpod to measure your power? Is sticking to power based thresholds an effective way of training? Cheers

[@hannahcollardgray4448]

I love progressive runs. I know I can run faster, but I’m still perfecting the art of breathing. Your slow runs are currently my hard effort ones. It’s encouraging to know that if I could maintain a 5:00 minute km I would be able to finish London next year in the time that I’m aiming for. How do I motivate myself to run fast on my own? 5km isn’t long enough in training for tempo runs, but I can’t afford to join a running club and I’m always faster when I run with/against other people.

[@alisonbinns7158]

Is there a track near you that you can use for free?

[@mikeheath2050]

Not sure if you have the community, but finding someone to train with gets me out. I think of my training partner as my discipline cos I don’t want to let her down when it’s time to go outside. Then you can plan runs for free outside and enjoy the scenery too. If that’s not possible, writing down a basic weekly training plan including a mix of steady, easy and interval/fartlek type runs can work. Tick them off each week as you do them and reward yourself for getting it done. After a few weeks it turns into habit, just don’t let your brain invade with excuses not to do sth until it becomes a routine. Another trick I used on myself is having replacement activities like cycling or cross trainers/elliptical. If you have a gym available it can work and keep you going without missing sessions.

[@whycantiremainanonymous8091]

Been doing a mix of various speeds and tempos, with lots of easy running, regularly around 90 to 100 km a week, with up to 140km during peak training cycles. My easy pace tends to be around 6 min. per km., give or take. The faster paces fit in with the "prescribed" paces for a 25 min. 5k., and, indeed, my fastest 5k time is about 23:30. It's been, roughly, my level of fitness for years. I don't think breaking 20 for the 5k, or 3:30 for the marathon (the marathon time for practically every fellow male runner I know) is a realistic possibility at any point in the future. Any tips?