The pace of your training runs should vary, with most runs at a comfortable, conversational speed and higher intensity workouts sprinkled in every two or three runs.
Understanding Training Paces
The idea is to avoid constantly pushing yourself to your limit. Here's a breakdown of how to approach different training paces:
- Conversational Pace: Most of your training should be at a pace where you can easily hold a conversation. This ensures you're not overexerting yourself and can sustain the effort for longer. This is also sometimes known as "easy pace".
- Higher Intensity Workouts: Every two to three runs, you should incorporate more challenging workouts. These are crucial for improving your fitness and performance.
Types of Higher Intensity Workouts
According to Accetta (04-Mar-2018), several types of high-intensity workouts can be included in your training regime:
- Long Runs: These are runs lasting 90 minutes or more, which help build endurance.
- Hill Repeats: Running uphill to improve strength and power.
- Tempo Runs: Sustained effort at a comfortably hard pace.
- Long Intervals: Intervals lasting between 2 and 6 minutes, usually done at a challenging pace.
- Short Intervals: Intervals lasting between 20 and 90 seconds done at faster speed.
Practical Application
To implement this in your training plan:
- Prioritize Easy Runs: Make the majority of your runs at a pace where you can easily talk.
- Schedule High-Intensity Runs: Incorporate one of the higher intensity workouts every two to three runs. This could be a hill workout one week and a long run the next.
- Listen to Your Body: Adjust your training plan based on how your body feels. Rest is crucial for recovery.
Example Weekly Schedule:
| Day | Type of Run | Intensity |
|---|---|---|
| Monday | Easy run | Conversational |
| Tuesday | Hill Repeats | High |
| Wednesday | Easy run | Conversational |
| Thursday | Tempo Run | High |
| Friday | Rest/Active Recovery | Very Low |
| Saturday | Long run (90 mins+) | Moderate to High |
| Sunday | Easy run | Conversational |
By structuring your training with a balance of easy runs and higher intensity workouts, you'll see improvements in your fitness and enjoy the process without pushing yourself too hard.
