I thought “easy run” was just what I labeled my runs on Strava where I felt like I was going to die but wanted to impress the 3 people that give me kudos on every run
Really useful video. It’s great to have Andy to offer a professional runners perspective. But I think it’s even more important to have Tom to offer the perspective of the majority of runners. As a new runner, this channel has been an amazing source of information and entertainment. Thank you.
It's great to see people who are slower and struggle a bit, on the channel. Tom is a far better runner than me and all credit and respect to him. It's nice to be reminded that "normal" runners still exist. Much love
These are such great instructional videos for normal runners. It seems most RUclipsrs provide advice for only top tier runners who have time to run 5 days a week and aiming for 2 ½ hour marathons when most will never even do a marathon. ❤ The Running Channel!
my club has been putting on a "long run clinic" with the idea of forcing people to slow down. I Have found that very useful as I have historically done my long runs way too fast. I am now feeling much better during and after my long runs than when running alone. I am also practicing different fueling strategies on these runs.
Always love seeing Tom on the channel! This is why i think the running channel has the best overall content, it shows every spectrum of running individuals, from olympians, right down to the casuals. As an older, fairly inexperienced and predominantly slower runner, I really enjoy seeing a very relatable and likable person going thru what i feel i go thru week in week out! It can be a bit demoralising seeing the 'gazelles' lapping you at track days and park runs. Its sometimes worth remembering that YOU are someones inspiration too! Running is for everyone! Keep up the great content.
I too have just recently graduated from a 1 pace runner to a multi pace runner, in large part to this channel! Congrats and thanks for everything y’all do!
@@brianmasterson9836 You can hear it in his voice, that's the sort of speaking if I'm doing a social run that I should be slowing down because somebody's being dragged along
If you run with a partner who has a faster "easy" run than you, it's important for them to slow down as they naturally will want to go faster. If you speed up to them, it doesn't stay easy for you. Youll likely end up red faced and gasping. Your partner needs to remember it's YOUR easy pace.
I heard Kelley Robert’s explain tempo pace as “the pace you run when your faster friend says they will slow down and run with you, but after a mile or two they are doing easy for them and not easy for you”
This has come at the perfect time! I’m training for my first 10K in Feb and this is so useful! I did my first interval training session and really enjoyed it.
I've been into running on/off since I was 12. I'd get really fit, set a parkrun PB, and then lose motivation and not run for a year at a time. Recently started training for a marathon and I realised that whilst I used to dread my runs and do maybe a couple a week, now that I learnt to chill out I do way more miles. Last couple weeks I've been doing 70km weeks which is unprecedented for me, and I actually enjoy it; relaxing and listening to a podcast for an hour means you'll end up training far more often! I've fallen back in love with running at 22 solely because I'm focusing on enjoying it rather than speed
Excellent questions from Tom and excellent answers from Andy. Thank you so much. I watch a lot of videos several times because I never want to miss something I didn't know. Cheers from Washington!
Fantastic topic! I loved how you showed us what the efforts look like on someone experiencing them. Also, Tom is getting very fast with his consistent training. Way to go, Tom!
Thank you for this Tom and Andy. As a new runner I often find myself starting an easy run with the intention to stay in that zone only to find myself getting faster if I feel good, and having to slow myself down, if I remember. Maybe I should use my watch to set an alarm, hr and pace. ⏰
This is one of the best instruction videos TRC has done. Thank you! It covers a lot of basics for the average runner. And Tom is my kind of runner and the reason I did Chicago last month as my first marathon! Thanks TRC.
Great video thanks! I like how Andy said switching up paces in the run is where the magic happens. Also I like how the British say marathon! (We say “marathawn” in Virginia)
Amazing content! 🙌 I’ll be coming back to this one again and again. Andy’s professional perspectives and tips, combined with an appropriate amount of fun and jokes, and most importantly a perspective that makes me understand all the terms and how they are used. Amazing work! Thanks guys! 😄🙏🏁👟
12:45 How can Toms interval pace be 4:30? Based on the other paces shown, this feels way off. edit: Ow, his 10k pb is 59:51? Then, using a simple race calculator, his easy pace is more like 6:50 - 7:30. No wonder he was breathing heavy already when running 6:20. That's a little bit faster than his (theoretical) marathon pace. His interval pace is probably close to 5:15. Ofcourse, RPE can be a helpful way to run at the appropriate feel.. But I think it's also helpful to give people guidelines for using the appropriate pace ranges. Considering the use of a pace calculator like Jack Daniels VDOT calculator would have been a nice addition to the video.
Exactly, I was just about to write this. He says at 3:28 that he has slowed down his easy runs, but he is still about 45s/km too fast. I think running too fast puts a lot of people off running because they do a hard run every time and knacker themselves. It took me a long time to come around to see the benefit of an easy run, but now I love them.
This is a fantastic video. While I’m much closer to Andy in pace than most people ever will be, I’m really glad you make many videos like this that cater more to the typical everyday runner. I have no doubt these kind of vids motivate newer and less experienced runners and give many runners the confidence they need, and realise there’s many, many more Tom’s in the world than Andy’s. Keep it up with the fantastic videos like this one!
I love videos with Tom! He is more relatable to me. I wish you had an older female runner to inspire us. I’m 53 and started running just over one year ago, it would love to see someone like me 🏃♀️
Agreed. I enjoy this channel but haven’t seen any older runners, and by that I mean 50 or 60 plus. That would be useful because I think we face some additional challenges.
I've emailed, messaged and asked in the TRC Club about this! I'm 66 and there are some amazing older runners out there. I hope they will feature some eventually, if only to stop me nagging them about it!
Such a brilliant video and a good reminder to me to keep my runs varied. This showing and telling makes it all make sense in a way that just talking about it doesn't. As I'm just coming back from injury, I'm limited to easy and a little bit of steady running, but I can't wait to get back to intervals and tempo (remind me of that when I'm complaining about it 😂)
Absolutely love the content bro As a runner who isnt guided by pros .. An aspiring good marathon runner .. these videos help me become more knowledge. The part with the zone 2 and crossing over into zone 3 is something i only realise watching this video .. If u in zone 2, and the heart rate is steady .. or just increasing by 1 or 2 beats over the course of the run .. thats just a normal zone 2 run . If you running in zone 2 like how sculy says .. your heart rate is gonna increase overtime. And u have to pace your run in such a way, that your body doesnt goes into zone 3 before the 45 minute period ends .. The heart rate will increase .. but dont run at that intensity where the heart rate goes onto zone 3 in a short space of time .. If it goes over very quickly. You not ready for the proper form of zone 2 running .. So just run in general until your fitness reaches thst level where your heart rate stabilizes overtime .
@ fairly calm - I’ve done my first half this year but am just starting back post major surgery in September so am building up my mileage via c5k this month and next
Thanks. That is so helpfull. I started running at the age of 58 (2 years ago). It was fascinating how quick I progressed and that was motivating too. Unfortunately this year I had lots of health issues. My achilles tendons caused me a lot of pain. I had to pause for almost half a year. Now I can run again without pain and I am back at the start. I use a watch to control my pace by my heartrate and it is a bit frustrating that I have to run that slow now to stay in the right HR zone. It's almost 2 minutes per km more, than I was used to be prior to my pause. I hope it will get better soon but I am confident it will.
Love your content. However I am surprised Tom’s easy pace is 6:20/km when his tempo is 5:40/km. Judging by the breathing I would guess his easy pace to likely be around 7:20/km. Majority of us recreational runners are looking for an excuse to run faster on an easy day anyway, and 6:20/km ‘easy’ run for someone with a 10km PB pace around 6:00/km sounds like a recipe for injury
I would agree with this sentiment too, as my easy run pace is about 7:05/km and 6:20/km would be my tempo pace. However, it could be age-dependent as I'm 50+ so my numbers would naturally be slower than someone 15-20 years younger
One of the problems is that you can hit a pace where slowing down actually isn't any easier. For me thats the 10:30 to 12:00 minute mile pace. My long runs are around 9:30-9:45 moving, and I can run ~ a 52 mile 10k when I'm in decent marathon shape (Never trained specifically for a 10k).
This was a very relevant video for me. I'm training for my second marathon and hoping to knock some decent time off from my previous. I had an interval/threshold workout that I didn't think I'd be able to do, but surprisingly I was able to hit the paces suggested (barely lol). So yeah, sometimes you just have to try those difficult workouts to see what you can do. My husband just started running and is definitely a one pace runner - always hard short runs. I'm trying to teach him the importance of different runs for different purposes. I'll definitely be sharing this with him
So useful, thanks Andy and Tom. I’m definitely aware of being a one pace runner and need to start doing some different sessions if I ever want to get my 5k time down!
I use the treadmill for my most controlled runs. I’ll maybe aim to do 5k starting at say 7.30 pace (I’m 71 so can’t emulate the speeds discussed in the video) then increase by .1kph every .25kms. This can obviously be varied in all sorts of ways though I have to say there’s a limit to how long I can spend on a treadmill.
Where I started (what got me down from 30 mins to below 25 min 5k) Per week 1 fast 3k - all out. (Say a Mon/Tues) 1 steady/slow 7k slower run (Thursday) 1 Parkrun - blend the two above (Saturday) What I do now ( 22min 5k) 1 interval or hill repeats (approx 10k effort of 800ms, or 400m intervals at above target pace) (Tues / Wed) 1 Long run - aim for something in the teen-km Say 1-2hrs…. up to max HalfMara (Sunday) 1 Parkrun - with a recovery jog after (Saturday) Optional 1 jog with the dog / wife per week if legs feel ok… say 30 mins Occasional Tempo run to encourage sustainability
I've been doing my long runs on the treadmill where I can just set a timer, keep the treadmill at a set speed, and then I watch a funny TV show or movie to pass the time. It's really helped with the length of the run. Plus, the run is easy enough where you're actually able to concentrate on the movie/show. My speed runs definitely require fast tempo music, and then my short easy runs are accompanied by fun music that I like or an audiobook.
I use the Nike Run Club App. This was a great video breakdown of what they cover too fast on each run. Thank you for slowing it down and breaking it down.
Really good post! I had to beg, borrow and steal to learn this … As a previous ‘one speed’ runner my goal was to go out and smash last time’s pace. If I failed - depression! 👀 Having focused sessions has been a game changer (for form and motivation). I still think that the labels runners use are a bit woolly (easy, tempo,long & interval) … so I’ve ‘made up’ my own. Essentially I will increase / decrease my ‘pace’ per kilometre depending on my estimated race day goal pace 😉👍
I think you should do an episode where you send Tom in for some lab analytics (lactate threshold, v02max, and gait analysis). Its not something most beginner or slower runners usually get to do so I think it will be a really interesting exercise and show if his perceived efforts and running techniques are backed up by science. My own guess is that Tom's gait / cadence is making him work too hard for the pace and a slight tweak there will have him gliding across the park talking everyones ear off.
In training runs i force myself to run the first 1km with HR in warm up (Zone 1!) and then the second km in Easy (Zone 2). If the run is a faster run I do those slow km as part of the warm up. I find the pacier parts of the runs a lot easier with this type of warm up (I am 59 and average pace wise).
Tom’s paces seem off. His 10k PB pace a month ago was 5:59/km. How can his easy pace possibly be 6:20/km..? It’s almost certainly more like 7:00/km. Also, I can’t help thinking that Tom’s cadence could do with being increased. An episode going in more detail into Tom’s running could be really interesting and educational!
I need to get back into doing strides. When I was doing them regularly it made a huge difference to my running. Makes your speed changes really snappy, great for overtaking other runners. 😅
Awesome video that really helps simplify all the running jargon for new-to-running runners, thank you! Can I ask if you work out your paces etc, how to go about deciding ‘race pace’ or creating a time goal for a race you haven’t done? Context in my case - running a 10km race in January and not sure what a realistic but “push it” goal time is as have only parkruns to go off for timed efforts.
A general rule of thumb is to multiply your 5k time by about 2.1 (I would say maybe 2.15 to be safer) but it is dependent on a few things. Does the 5k course match the 10k course? I.e. both flat. Is it the same terrain. More seasoned runners a more likely to be closer to the prediction models. I would say get comfortable running for time and distance in your training block, makes the goal pace more realistic.
This is very helpful! I’ve had to search what tempo and threshold meant and still didn’t have a complete understanding… I’ll definitely want to save this to reference every so often. Thank you for this video!!!
I've been running since the 70s, trying to run a minimum of 5 days a week & do one speed day. I still take four hours to run a marathon. I run for the joy running gives me, the massive mental health benefits & have avoided anything "racing" or "competitive" for over twenty years. Running is more Zen & less about impressing others. I call it reaching "Level IDGAF".. that's running Nirvana. It's possible to be one with the universe without any effort beyond lacing up & getting out the door.. Edit: on one run every week, leave your watch, heart rate monitor & competitive inclinations at home & just run for the sheer joy of it. It'll soon become the run you look forward to the most.
I never actually go for a run before, the only time i do it is when my mandatory military fitness test comes up (reserved army for 10 years), and i'll do 1 or 2 runs at a high pace to see what my timing is for a 2.4km test. So all my runs were fast and im basically fighting demons at the end, i started actually running 2 months ago, and man running is so much more fun when you're not dying while doing it. Now im doing 3 runs a week, with about 6km per run.
@runningchannel ooh, give me a while to think about that... Still early in my running phase, so I don't quite know what I don't know yet! (Though I have watched a lot of videos from Running Channel - and other running channels. :-) )
This video was very informative. Ever since I started running this year, I felt like I had only one pace. I guess it's because I was always chasing a PB on each run I went. I should learn to slow down😅. I gained some useful information from this video. Thanks, The Running Channel.🙏
Easy steady pace / upper zone2 caps out at 89% lt2 heartrate. Aim to hold 80-88% after the 1st 1km in zone1...under 80% of lt2. Following this rule will ensure your in the right place metabolically.
I have 4 "paces" "conversational" which could be anywhere between 6 and 8min km's Stride pace which is about my 5k pace 5-5.5min km. 400m pace/interval 60sec "laps" and 100m/shuttle pace all out, generally 12 second 100m or 6 second 50m shuttles. I spent too much of my youth training for field hockey or football. Its a journey to try and stretch that "5k" pace to a consistent 10 or half marathon pace.
I’m a middle aged cyclist who’s used to riding 100 - 150 miles a week. I’m new to running so could you do a video about how to progress with running when you already have a high aerobic capacity, thanks 😊
I liked this video it opens door for science of running. I am still confused on the Max HR. How can we meaure it? Also how do you put paces in training? I am assuming Max HR is a good reference. Thanks again!
I just started running 4-5 times a week back August. I only have one pace at this time, as I am still building stamina and strength. Literally just ran my first 5k without stopping with a 5'42"
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I thought “easy run” was just what I labeled my runs on Strava where I felt like I was going to die but wanted to impress the 3 people that give me kudos on every run
😂😂😂😂
Mr popular here with 3 people giving kudos most of the times im at zero or nothing 😂
@@uramis00 literally same lol! I got a kudos for the first time ever the other day and I was like "What is happening???"
😂
🤣🤣🤣
Really useful video. It’s great to have Andy to offer a professional runners perspective. But I think it’s even more important to have Tom to offer the perspective of the majority of runners. As a new runner, this channel has been an amazing source of information and entertainment. Thank you.
Tom and Andy have a wonderful dynamic - they should do more videos together! Great blokes.
We'll see what we can do!
It's great to see people who are slower and struggle a bit, on the channel. Tom is a far better runner than me and all credit and respect to him. It's nice to be reminded that "normal" runners still exist. Much love
These are such great instructional videos for normal runners. It seems most RUclipsrs provide advice for only top tier runners who have time to run 5 days a week and aiming for 2 ½ hour marathons when most will never even do a marathon.
❤ The Running Channel!
So so glad you find them useful! 😁
I love this channel, I think there are way more "Tom" runners than "Andy's" Thanks for the info and motivation
Andy was an olympian so definitely 😅
my club has been putting on a "long run clinic" with the idea of forcing people to slow down. I Have found that very useful as I have historically done my long runs way too fast. I am now feeling much better during and after my long runs than when running alone. I am also practicing different fueling strategies on these runs.
Always love seeing Tom on the channel! This is why i think the running channel has the best overall content, it shows every spectrum of running individuals, from olympians, right down to the casuals. As an older, fairly inexperienced and predominantly slower runner, I really enjoy seeing a very relatable and likable person going thru what i feel i go thru week in week out! It can be a bit demoralising seeing the 'gazelles' lapping you at track days and park runs. Its sometimes worth remembering that YOU are someones inspiration too! Running is for everyone! Keep up the great content.
Great tips. Good to see how to apply it
Absolutely agreed 👍🏼 😊
I too have just recently graduated from a 1 pace runner to a multi pace runner, in large part to this channel! Congrats and thanks for everything y’all do!
That "easy pace" is at the very upper end for Tom. For Andy it's very easy
Ya if 5.59 km is 10k pb pace, which isn’t far off what I am and is what Tom recently did, then 6.20 is unlikely zone 2 pace
@@brianmasterson9836 You can hear it in his voice, that's the sort of speaking if I'm doing a social run that I should be slowing down because somebody's being dragged along
@brianmasterson9836 Agreed, add to that he can barely speak. His easy run should be at least a minute slower per km than his 10k pb.
@@brianmasterson9836 should be in Z3 close to Z4 tbh. I can do "conversational" pace like Andy here and in Z4, lol
I find it hard to believe that running is his life. He looks like a beginner or someone who barely runs at all.
If you run with a partner who has a faster "easy" run than you, it's important for them to slow down as they naturally will want to go faster. If you speed up to them, it doesn't stay easy for you. Youll likely end up red faced and gasping. Your partner needs to remember it's YOUR easy pace.
Or if you run with someone who has no concept of an easy run. Which seems to be 90% of runners.
Hippos 😂😂😂😂❤
Great video ❤
Or find a partner nearer to your running ability if possible so you both get something out of the session.
I heard Kelley Robert’s explain tempo pace as “the pace you run when your faster friend says they will slow down and run with you, but after a mile or two they are doing easy for them and not easy for you”
This has come at the perfect time! I’m training for my first 10K in Feb and this is so useful! I did my first interval training session and really enjoyed it.
I've been into running on/off since I was 12. I'd get really fit, set a parkrun PB, and then lose motivation and not run for a year at a time. Recently started training for a marathon and I realised that whilst I used to dread my runs and do maybe a couple a week, now that I learnt to chill out I do way more miles. Last couple weeks I've been doing 70km weeks which is unprecedented for me, and I actually enjoy it; relaxing and listening to a podcast for an hour means you'll end up training far more often! I've fallen back in love with running at 22 solely because I'm focusing on enjoying it rather than speed
Brilliant having both of you together doing a video. Thanks guys, really useful.
Really glad you enjoyed it!
Excellent questions from Tom and excellent answers from Andy. Thank you so much. I watch a lot of videos several times because I never want to miss something I didn't know. Cheers from Washington!
Fantastic topic! I loved how you showed us what the efforts look like on someone experiencing them. Also, Tom is getting very fast with his consistent training. Way to go, Tom!
Thank you for this Tom and Andy. As a new runner I often find myself starting an easy run with the intention to stay in that zone only to find myself getting faster if I feel good, and having to slow myself down, if I remember. Maybe I should use my watch to set an alarm, hr and pace. ⏰
Just started training for a half marathon and this channel is my main source for tips and advice. Thanks
This is one of the best instruction videos TRC has done. Thank you! It covers a lot of basics for the average runner. And Tom is my kind of runner and the reason I did Chicago last month as my first marathon! Thanks TRC.
Great video thanks! I like how Andy said switching up paces in the run is where the magic happens. Also I like how the British say marathon! (We say “marathawn” in Virginia)
Amazing content! 🙌 I’ll be coming back to this one again and again. Andy’s professional perspectives and tips, combined with an appropriate amount of fun and jokes, and most importantly a perspective that makes me understand all the terms and how they are used. Amazing work! Thanks guys! 😄🙏🏁👟
12:45 How can Toms interval pace be 4:30? Based on the other paces shown, this feels way off.
edit: Ow, his 10k pb is 59:51? Then, using a simple race calculator, his easy pace is more like 6:50 - 7:30. No wonder he was breathing heavy already when running 6:20. That's a little bit faster than his (theoretical) marathon pace. His interval pace is probably close to 5:15.
Ofcourse, RPE can be a helpful way to run at the appropriate feel.. But I think it's also helpful to give people guidelines for using the appropriate pace ranges. Considering the use of a pace calculator like Jack Daniels VDOT calculator would have been a nice addition to the video.
Absolutely
Exactly, I was just about to write this. He says at 3:28 that he has slowed down his easy runs, but he is still about 45s/km too fast. I think running too fast puts a lot of people off running because they do a hard run every time and knacker themselves. It took me a long time to come around to see the benefit of an easy run, but now I love them.
This is a fantastic video. While I’m much closer to Andy in pace than most people ever will be, I’m really glad you make many videos like this that cater more to the typical everyday runner. I have no doubt these kind of vids motivate newer and less experienced runners and give many runners the confidence they need, and realise there’s many, many more Tom’s in the world than Andy’s. Keep it up with the fantastic videos like this one!
One of the greatest running videos, not just from this channel, but out there. Thank you 😊
Thanks for giving clarity to this essential area. Clear and concise information. 👍
I love videos with Tom! He is more relatable to me. I wish you had an older female runner to inspire us. I’m 53 and started running just over one year ago, it would love to see someone like me 🏃♀️
Agreed. I enjoy this channel but haven’t seen any older runners, and by that I mean 50 or 60 plus. That would be useful because I think we face some additional challenges.
I've emailed, messaged and asked in the TRC Club about this! I'm 66 and there are some amazing older runners out there. I hope they will feature some eventually, if only to stop me nagging them about it!
Thanks for this video. Simple to understand but clear division of running week with different kinds of runs and pace!
Such a brilliant video and a good reminder to me to keep my runs varied. This showing and telling makes it all make sense in a way that just talking about it doesn't. As I'm just coming back from injury, I'm limited to easy and a little bit of steady running, but I can't wait to get back to intervals and tempo (remind me of that when I'm complaining about it 😂)
Absolutely love the content bro
As a runner who isnt guided by pros ..
An aspiring good marathon runner .. these videos help me become more knowledge.
The part with the zone 2 and crossing over into zone 3 is something i only realise watching this video ..
If u in zone 2, and the heart rate is steady .. or just increasing by 1 or 2 beats over the course of the run .. thats just a normal zone 2 run .
If you running in zone 2 like how sculy says .. your heart rate is gonna increase overtime.
And u have to pace your run in such a way, that your body doesnt goes into zone 3 before the 45 minute period ends ..
The heart rate will increase .. but dont run at that intensity where the heart rate goes onto zone 3 in a short space of time ..
If it goes over very quickly. You not ready for the proper form of zone 2 running ..
So just run in general until your fitness reaches thst level where your heart rate stabilizes overtime .
Great video, very helpful. As I get older (40s), I am really appreciating the slower recovery runs
Another excellent video - Tom is really smashing it lately!!
Thanks Craig!
Your podcast and all your RUclips videos are helping me so much during my first marathon training ever! Keep it up! :)
Thanks for this - am starting my london marathon training in a months time and will watch this again to keep me going
Good luck! How are you feeling about it?
@ fairly calm - I’ve done my first half this year but am just starting back post major surgery in September so am building up my mileage via c5k this month and next
Thanks. That is so helpfull. I started running at the age of 58 (2 years ago). It was fascinating how quick I progressed and that was motivating too. Unfortunately this year I had lots of health issues. My achilles tendons caused me a lot of pain. I had to pause for almost half a year. Now I can run again without pain and I am back at the start. I use a watch to control my pace by my heartrate and it is a bit frustrating that I have to run that slow now to stay in the right HR zone. It's almost 2 minutes per km more, than I was used to be prior to my pause. I hope it will get better soon but I am confident it will.
I like this topic as my zone 2 pace is 9'30" / km
May be more videos about very slow runner would be helpful
Haha, yes me too, my zone 2 is a slow shuffle 😅
Love your content. However I am surprised Tom’s easy pace is 6:20/km when his tempo is 5:40/km. Judging by the breathing I would guess his easy pace to likely be around 7:20/km. Majority of us recreational runners are looking for an excuse to run faster on an easy day anyway, and 6:20/km ‘easy’ run for someone with a 10km PB pace around 6:00/km sounds like a recipe for injury
Came to say this as well. Considering my 10km personal best is high 42 minutes, and I run my easy runs at 6 minute/km pace.
it could be that, but also he's being filmed and trying to remember the script (being potentially flustered can make it harder than it usually is)
I would agree with this sentiment too, as my easy run pace is about 7:05/km and 6:20/km would be my tempo pace. However, it could be age-dependent as I'm 50+ so my numbers would naturally be slower than someone 15-20 years younger
One of the problems is that you can hit a pace where slowing down actually isn't any easier. For me thats the 10:30 to 12:00 minute mile pace. My long runs are around 9:30-9:45 moving, and I can run ~ a 52 mile 10k when I'm in decent marathon shape (Never trained specifically for a 10k).
Andy = Much Talk
Tom = Yup Yup Yup😂💪
This was a very relevant video for me. I'm training for my second marathon and hoping to knock some decent time off from my previous. I had an interval/threshold workout that I didn't think I'd be able to do, but surprisingly I was able to hit the paces suggested (barely lol). So yeah, sometimes you just have to try those difficult workouts to see what you can do.
My husband just started running and is definitely a one pace runner - always hard short runs. I'm trying to teach him the importance of different runs for different purposes. I'll definitely be sharing this with him
So useful, thanks Andy and Tom. I’m definitely aware of being a one pace runner and need to start doing some different sessions if I ever want to get my 5k time down!
I use the treadmill for my most controlled runs. I’ll maybe aim to do 5k starting at say 7.30 pace (I’m 71 so can’t emulate the speeds discussed in the video) then increase by .1kph every .25kms. This can obviously be varied in all sorts of ways though I have to say there’s a limit to how long I can spend on a treadmill.
Where I started (what got me down from 30 mins to below 25 min 5k) Per week
1 fast 3k - all out. (Say a Mon/Tues)
1 steady/slow 7k slower run (Thursday)
1 Parkrun - blend the two above (Saturday)
What I do now ( 22min 5k)
1 interval or hill repeats (approx 10k effort of 800ms, or 400m intervals at above target pace) (Tues / Wed)
1 Long run - aim for something in the teen-km Say 1-2hrs…. up to max HalfMara (Sunday)
1 Parkrun - with a recovery jog after (Saturday)
Optional 1 jog with the dog / wife per week if legs feel ok… say 30 mins
Occasional Tempo run to encourage sustainability
I love Tom + Andy duo!! 😂
This is such a helpful video.
(Anyone else think they might have been accidentally running hippos and trees pace here and there?)
I need more Tom. He is the normal guy making us all feel seen!
Quality thanks! I’m getting ready for my first marathon
I've been doing my long runs on the treadmill where I can just set a timer, keep the treadmill at a set speed, and then I watch a funny TV show or movie to pass the time. It's really helped with the length of the run. Plus, the run is easy enough where you're actually able to concentrate on the movie/show.
My speed runs definitely require fast tempo music, and then my short easy runs are accompanied by fun music that I like or an audiobook.
Also, thanks for the mile pace conversion!🎉🎉🍻
Love this video, Tom is always great when he's on as he's similar to my mindset with running. Great video and informative.
Great information as always from TRC, pacing zones and strategy are always easy to know but harder to master!
No way his easy run pace is 6.20. Hes unďer heavy pressure trying to talk
Agree... more likely at upper side of zone 3
7.00 maybe
I use the Nike Run Club App. This was a great video breakdown of what they cover too fast on each run. Thank you for slowing it down and breaking it down.
I love running, eating and swimming ❤🏊
We really appreciate your work 👍
All great hobbies 😋
Thank you, guys 😊
This was a brilliant video and explained all running type so clearly! Thanks
It's great seeing Tom trying and getting fitter each episode.
Really good post! I had to beg, borrow and steal to learn this …
As a previous ‘one speed’ runner my goal was to go out and smash last time’s pace. If I failed - depression! 👀
Having focused sessions has been a game changer (for form and motivation).
I still think that the labels runners use are a bit woolly (easy, tempo,long & interval) … so I’ve ‘made up’ my own. Essentially I will increase / decrease my ‘pace’ per kilometre depending on my estimated race day goal pace 😉👍
I think you should do an episode where you send Tom in for some lab analytics (lactate threshold, v02max, and gait analysis). Its not something most beginner or slower runners usually get to do so I think it will be a really interesting exercise and show if his perceived efforts and running techniques are backed up by science.
My own guess is that Tom's gait / cadence is making him work too hard for the pace and a slight tweak there will have him gliding across the park talking everyones ear off.
That would be very interesting.
Thank you! ❤
We really appreciate your work 👍
This is great, I struggle with the pacing. I always seem to go out to fast, and pay the price. Thanks for this insight
In training runs i force myself to run the first 1km with HR in warm up (Zone 1!) and then the second km in Easy (Zone 2). If the run is a faster run I do those slow km as part of the warm up. I find the pacier parts of the runs a lot easier with this type of warm up (I am 59 and average pace wise).
Tom’s paces seem off. His 10k PB pace a month ago was 5:59/km.
How can his easy pace possibly be 6:20/km..?
It’s almost certainly more like 7:00/km.
Also, I can’t help thinking that Tom’s cadence could do with being increased.
An episode going in more detail into Tom’s running could be really interesting and educational!
I need to get back into doing strides.
When I was doing them regularly it made a huge difference to my running.
Makes your speed changes really snappy, great for overtaking other runners. 😅
They are tough in the moment but so worth it!
Awesome video that really helps simplify all the running jargon for new-to-running runners, thank you! Can I ask if you work out your paces etc, how to go about deciding ‘race pace’ or creating a time goal for a race you haven’t done? Context in my case - running a 10km race in January and not sure what a realistic but “push it” goal time is as have only parkruns to go off for timed efforts.
A general rule of thumb is to multiply your 5k time by about 2.1 (I would say maybe 2.15 to be safer) but it is dependent on a few things. Does the 5k course match the 10k course? I.e. both flat. Is it the same terrain. More seasoned runners a more likely to be closer to the prediction models. I would say get comfortable running for time and distance in your training block, makes the goal pace more realistic.
This is very helpful! I’ve had to search what tempo and threshold meant and still didn’t have a complete understanding… I’ll definitely want to save this to reference every so often.
Thank you for this video!!!
Great video, thanks 🙂👍🏻
I’m learning a lot from your channel❤ thank you
All the information on the video was great!
Thank you!
Just finished my first marathon block and looking forward to 5k training. This was helpful!
very useful info. Thank you
Really glad you liked it!!
Super helpful video! Thank you😁
Brilliant advice thanks guys 👏🏽👏🏽
Fantastic vid, great help and thank you guys 😊
that was a great, informative and motivational video, love it! Cheers from a fan in Argentina
Excellent advice! It helps me make more sense of all the different pace terms and how best to use them.
Really glad you found it so useful!
This helped me out a lot long time running here thank you ❤
Thanks. This was really helpful.
Very good information 👌👌
Super helpful video. Thanks, y’all!
I've been running since the 70s, trying to run a minimum of 5 days a week & do one speed day. I still take four hours to run a marathon. I run for the joy running gives me, the massive mental health benefits & have avoided anything "racing" or "competitive" for over twenty years. Running is more Zen & less about impressing others. I call it reaching "Level IDGAF".. that's running Nirvana. It's possible to be one with the universe without any effort beyond lacing up & getting out the door..
Edit: on one run every week, leave your watch, heart rate monitor & competitive inclinations at home & just run for the sheer joy of it. It'll soon become the run you look forward to the most.
Great explanation of the zones and RPE. 🇨🇦
Really good to see what the pace would be for each session, I've always struggled with how fasti need to go
Glad it was useful!!
Great video, very informative
Thank you
Everytime I add same hills my heartrate explodes.... but the time I take to recover drastically decreased over the last months.
That’s never easy pace for Tom, you can just hear it in his voice bless him!
I never actually go for a run before, the only time i do it is when my mandatory military fitness test comes up (reserved army for 10 years), and i'll do 1 or 2 runs at a high pace to see what my timing is for a 2.4km test.
So all my runs were fast and im basically fighting demons at the end, i started actually running 2 months ago, and man running is so much more fun when you're not dying while doing it.
Now im doing 3 runs a week, with about 6km per run.
Good discussion, nicely illustrated. Thanks!
Glad you liked it! What else would you like to see explained?
@runningchannel ooh, give me a while to think about that...
Still early in my running phase, so I don't quite know what I don't know yet! (Though I have watched a lot of videos from Running Channel - and other running channels. :-) )
Tom has got the longest the hardest running session ever
This video was very informative. Ever since I started running this year, I felt like I had only one pace. I guess it's because I was always chasing a PB on each run I went. I should learn to slow down😅. I gained some useful information from this video. Thanks, The Running Channel.🙏
Easy steady pace / upper zone2 caps out at 89% lt2 heartrate. Aim to hold 80-88% after the 1st 1km in zone1...under 80% of lt2. Following this rule will ensure your in the right place metabolically.
I can definitely relate more with Tom - wonders how long it took to get to this point?
I have 4 "paces"
"conversational" which could be anywhere between 6 and 8min km's
Stride pace which is about my 5k pace 5-5.5min km.
400m pace/interval 60sec "laps" and
100m/shuttle pace all out, generally 12 second 100m or 6 second 50m shuttles.
I spent too much of my youth training for field hockey or football. Its a journey to try and stretch that "5k" pace to a consistent 10 or half marathon pace.
I’m a middle aged cyclist who’s used to riding 100 - 150 miles a week. I’m new to running so could you do a video about how to progress with running when you already have a high aerobic capacity, thanks 😊
I liked this video it opens door for science of running. I am still confused on the Max HR. How can we meaure it? Also how do you put paces in training? I am assuming Max HR is a good reference. Thanks again!
I just started running 4-5 times a week back August. I only have one pace at this time, as I am still building stamina and strength. Literally just ran my first 5k without stopping with a 5'42"
The camera man is running backwards the whole time? Respect 😢
Love it ❤
I think 6:20 per km for his long runs is a bit too fast. Maybe he should also check his heartrate :-)
I love Tom! "Hippos and trees!" LOL
His easy is 10😮 nice work