Running paces in you Training will help you get Faster.
Do you train at one pace? To avoid becoming a one pace Susan perhaps you need to think about including more running paces in your training.
Running paces are an easy element to add to your training. Faster running isn’t always easy but adding them into your training will be so rewarding!
Running paces are an easy element to add to your training. Adding running paces is one of the best ways of;
1) Making you faster.
2) Preventing injury &/or burnout.
3) Variety in training will keep you consistently running.
Try to achieve the greatest possible benefits from the least amount of training rather than getting the greatest possible benefit from the hardest training possible.
6 running paces concept created by super running coach Jack Daniel’s
Jack Daniel’s is a world famous runcoach, exercise scientist, author and mentor. A two time Olympic medalist in the modern pentathlon. He was named “The World’s Best Running Coach” by Runners world, which is kudos in deed. The world famous running book “Daniels’ Running Formula” written in 1998 sets out his unique training philosophies.
Running paces for training are calculated using the runners most recent race time. This benchmark in current fitness makes it easy for you calculate the right training paces for your current level of fitness. Follow this link to find out more about Jack Daniel’s.
There are 6 different types of training paces you need to be aware of;
Easy Running (E)
Easy running should run @ 65 to 78% of your max heart rate. There are some real benefits to running at this pace.
- Builds resistance to injury
- Creates a great base of fitness
- Performing the specific activity of interest, without too much stress,
- It does a fab job of developing the great heart muscle
- Increased vasculature & development of muscles themselves
Marathon Pace (M)
There are two main benefits of training at Marathon pace.
- Psychologically, running at this pace boosts confidence of running comfortably at marathon pace.
- Physiologically, running at this pace helps improve the same areas as easy running, so heart muscle development, increased vasculature, and development of muscles themselves.
This pace should be comfortably hard, which can be held for 20-30 minutes @ 80-88% of Vo2 max. Peaked and rested you should be able to race for 60 minutes at this pace.
You should look forward to this run finishing, but it should be manageable! The purpose of threshold running is to improve the body’s ability to clear blood lactate… very important in a race situation :)!!
“Fast” Running with intermittent breaks, fast runs should last no longer than 2 minutes. The big benefit to running at this pace is to maximise aerobic power (Vo2 Max), so the work to rest ratio should be calculated to maximise this.
Hard Running (H)
Like (I) above but you use time instead of distance. The pace should be one you subjectively feel you could maintain for 10-12 minutes if racing for time. These types of sessions prevent discouragement when the weather or terrain won’t allow you to cover a certain distance in a specific time.
Repetition Pace ( R)
Repetition running is great for improving anaerobic power, speed, and economy of running.
To be fast, you have to practice running fast… even ultra runners!! To make the most of these sessions you should make sure you’re well recovered… so not the best idea after a heavy day of strength ;).
Also remember that you shouldn’t sacrifice good technique for speed. You can practice good technique by adding a couple of strides at the end of an easy run. Take a look at the below video to find out how to implement strides into your training.
How can you calculate your Training Paces?
Head to the Jack Daniel’s calculator and enter in your current Personal Best at a recently raced distance.