![]() Kate's an experienced runner, but her form needs some improvement. Play icon The triangle icon that indicates to play If she can learn to do some recovery runs then her body will be rested and injury-free come race day. If she can learn to pace herself and really push when she's doing her intervals, then race-day pace will feel easy. It's going to be important for Kate to spend time in the fast zone, learning to deal with lactic acid and what speed feels like, as well as spend some time recovering so her body can repair itself. I had to explain to her that when I run with a super-duper-fast friend of mine (Lornah Kiplagat) her easy runs are 10-minute-per-mile pace, yet the next day she bangs out a tempo run at slightly over 5-minute pace. It didn't matter if she was doing an easy run or a tempo run - the pace was always the same. When I first ran with Kate I realized she had one speed. You'll see that her training program is intense, but she's got the fight and the self-motivation to do the work. That's a big goal if you have four or five months to train, and a huge goal if you're trying to do it in 10 weeks, like Kate is. She is taking her respectable half-marathon personal record of 1:37 and committing to trying for a 1:30. Start at an easy pace and gradually speed up until your final few miles are at your goal race pace.You've got to admire Kate. If you're up for it, consider adding in a "fast finish long run" every few weeks. How to do it right: For most long runs, aim for a pace that is at least 1 to 2 minutes per mile slower than your half marathon or marathon race pace. However, if you're training for a PR, consider adding in quality pace work (like a fast finish) to some of your long runs. If you're new to running long distances, your long run pace will probably be your slowest run of the week (think double digit pace). ![]() ![]() What it is: Most of your long runs should be run at your easy pace (or slower). For example, if your goal is to run a sub-2 hour half marathon, you'll want to practice running around a 9-minute per mile pace. How to do it right: Figure out your target half marathon or marathon pace goal, and practice running it often in the weeks and months leading up to race day. As you prep for race day, running at your intended pace will build specificity in your muscles and most importantly, increase confidence. Or maybe you'll incorporate this type of pace into some quality long runs. What it is: If you're training for a longer race, you might choose to focus on half marathon or marathon pace instead of V02 max and tempo run workouts. This pace should make up only a very small part of your training, approximately 10% of your running volume. It's a near maximum effort that's equivalent to 5K race pace or faster. How to do it right: During V02 max sessions (think fast intervals on the track), you really shouldn't be able to speak at all. In the case of V02 max, more is better! The higher it is, the better the athletic performance. Essentially, it's a combination of how much blood your heart can pump and how much oxygen your muscles can extract and then use. What it is: V02 max is the maximum amount of oxygen your body can absorb and utilize during exercise. "Does the pace feel okay?" "Let's turn here." This pace should make up about 10 to 20% of your runs. And if you use the talk test, remember that you should only be able to speak in brief sentences, e.g. To find the right pace, aim for "comfortably hard" or a pace that you could hold for no longer than about an hour. How to do it right: If you run just below your lactate threshold point, your body will eventually be able to clear lactic acid more effectively. Regular tempo runs are the best way to improve your lactate threshold. The goal is to gradually move the needle so you can run faster without hitting that threshold. If you run faster than your lactate threshold, you'll eventually run out of gas (heavy legs, gasping for air, etc.). If you run under your lactate threshold, the body can process that biproduct and convert it back into energy. What it is: A lactate threshold run, sometimes called a tempo run, is the fastest pace you can run without generating more lactic acid than your body can process. If you're just starting out as a runner, don't be afraid to take walk breaks! If you're worried about being too slow, keep in mind that most runners actually push too hard on easy days. How to do it right: On your everyday runs, aim for a "conversational pace." The exact speed will vary depending on your fitness level and goals, but generally you should be able to recite the pledge of allegiance or sing a few lines of your favorite song while running.
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