![]() ![]() This is not the time to think about speed and pace, it is best to just get used to comfortable running where your body can adapt, stay healthy, and develop an efficient running rhythm. When I work with my beginner runners, we just focus on gradually increasing the length of time they can run for, and build up consistency of training – it’s simple and it works. ![]() So, stick with me here…this is the bedrock of your future training. In time (usually just a few weeks), your body will adapt, your pace will quicken (for the same effort level) and you’ll have developed a super efficient fat burning engine. You have to slow down A LOT and it feels like you’re going nowhere. Running at an easy pace – and by that I mean well into the aerobic zone around 70% of your maximum heart rate – is actually quite hard to do. Struggling to hold a conversation, a heavy sweat, and red face post run is a giveaway that you did not run ‘easy’! Running ‘easy’ doesn’t feel right (or hard enough), so they intuitively run at a ‘moderate’ pace, kidding themselves they’re running easy. Yet this is what most recreational runners get wrong. Not the picture of hard elite training that you might imagine? Well, we can all learn from their approach. No doubt he and Galen Rupp are having a good old chat as they run up and down the hills in Boulder. Mo Farah reportedly runs around 120 miles per week, of which 80% at an easy pace. ![]() It’s the fundamental structure followed by almost every elite runner, in particular that of Kenyan athletes who spend around 85% of their time running at an ‘easy’ or ‘recovery’ pace. The underlying principle of any training program, regardless of your goal or ability, should be the development of a solid aerobic base. ![]()
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