What Pace Should I Run At?

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  • Опубликовано: 3 фев 2025

Комментарии • 290

  • @potatolover7299
    @potatolover7299 2 месяца назад +599

    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

    • @ayaoviespoirdjissenou8729
      @ayaoviespoirdjissenou8729 2 месяца назад +3

      😂😂😂😂

    • @uramis00
      @uramis00 2 месяца назад +28

      Mr popular here with 3 people giving kudos most of the times im at zero or nothing 😂

    • @moosemafia
      @moosemafia 2 месяца назад +9

      @@uramis00 literally same lol! I got a kudos for the first time ever the other day and I was like "What is happening???"

    • @nicholas5396
      @nicholas5396 2 месяца назад

      😂

    • @TunFarulAzri
      @TunFarulAzri 2 месяца назад

      🤣🤣🤣

  • @tristanhawkins8699
    @tristanhawkins8699 2 месяца назад +151

    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.

  • @jacquij3831
    @jacquij3831 2 месяца назад +103

    That "easy pace" is at the very upper end for Tom. For Andy it's very easy

    • @brianmasterson9836
      @brianmasterson9836 2 месяца назад +35

      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

    • @thenayancat8802
      @thenayancat8802 2 месяца назад +11

      @@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

    • @georgeyboy5256
      @georgeyboy5256 2 месяца назад +10

      ​@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.

    • @crazyboy7595
      @crazyboy7595 2 месяца назад +1

      @@brianmasterson9836 should be in Z3 close to Z4 tbh. I can do "conversational" pace like Andy here and in Z4, lol

    • @myhren8359
      @myhren8359 Месяц назад +4

      I agree, that "easy pace" is too fast for Tom. He's not able to say full sentences without stopping for breath. Slow down, Tom!!

  • @reinapearse9111
    @reinapearse9111 2 месяца назад +106

    I love this channel, I think there are way more "Tom" runners than "Andy's" Thanks for the info and motivation

    • @lockdown550
      @lockdown550 2 месяца назад +4

      Andy was an olympian so definitely 😅

  • @merovekh
    @merovekh 2 месяца назад +74

    Tom and Andy have a wonderful dynamic - they should do more videos together! Great blokes.

  • @kris1103
    @kris1103 2 месяца назад +103

    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!

    • @runningchannel
      @runningchannel  2 месяца назад +7

      So so glad you find them useful! 😁

  • @ianaugustus5648
    @ianaugustus5648 2 месяца назад +67

    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

    • @SteveNinetyski
      @SteveNinetyski 19 дней назад +1

      Not sure why you would label a clearly obese (let's be real here) person as a "normal" runner?
      No one wants to be normal, and no one wants to be fat....so it doesn't make sense to me for those to be considered "normal"!?

    • @tariqphoto
      @tariqphoto 17 дней назад +3

      @@SteveNinetyski he's running 6.30kms which is pretty normal pace. I think your focused too much on his body

    • @themanwiththedog1
      @themanwiththedog1 15 дней назад +3

      @@SteveNinetyskimany people (including me)are of that size when starting. If your only comparing yourself with marathon/olympic runners you will give up a lot easier. He is a lot more normal than someone who is probably in the top 5-10% in fitness.

  • @jamtransmission9677
    @jamtransmission9677 2 месяца назад +44

    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.

    • @jakeva9802
      @jakeva9802 2 месяца назад +1

      Great tips. Good to see how to apply it

    • @mariec7958
      @mariec7958 2 месяца назад

      Absolutely agreed 👍🏼 😊

  • @Boost00130
    @Boost00130 2 месяца назад +34

    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.

  • @darude1420
    @darude1420 14 дней назад +2

    I love Tom in this video, finally a runner I can relate to!

  • @169jellybean
    @169jellybean 2 месяца назад +81

    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.

    • @kris1103
      @kris1103 2 месяца назад +10

      Or if you run with someone who has no concept of an easy run. Which seems to be 90% of runners.

    • @emmarunyeard6832
      @emmarunyeard6832 2 месяца назад

      Hippos 😂😂😂😂❤

    • @emmarunyeard6832
      @emmarunyeard6832 2 месяца назад

      Great video ❤

    • @stephencolvin7819
      @stephencolvin7819 2 месяца назад +5

      Or find a partner nearer to your running ability if possible so you both get something out of the session.

    • @wafelsen
      @wafelsen 2 месяца назад +3

      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”

  • @EdwardVarner
    @EdwardVarner 2 месяца назад +15

    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!

  • @itsbilln2178
    @itsbilln2178 2 месяца назад +23

    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!

    • @UpsideDownTeapot
      @UpsideDownTeapot 17 часов назад

      Thank you, I thought I was the only one confused by this! I think he actually meant that an easy run for him was running at a speed of 6.2km/hr but the editor thought he meant 6.2 minute km (which is a speed of 9.5km/hr). It seemed super off for me as well.

  • @Ed-xv5jl
    @Ed-xv5jl 2 месяца назад +9

    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

  • @planebeauty1234
    @planebeauty1234 2 месяца назад +10

    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.

  • @erwandiping6167
    @erwandiping6167 2 месяца назад +15

    I like this topic as my zone 2 pace is 9'30" / km
    May be more videos about very slow runner would be helpful

  • @ianjames3078
    @ianjames3078 2 месяца назад +10

    Brilliant having both of you together doing a video. Thanks guys, really useful.

  • @NachoDog3
    @NachoDog3 2 месяца назад +5

    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!

  • @dansmith4018
    @dansmith4018 2 месяца назад +3

    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.

  • @josephbrooks2781
    @josephbrooks2781 26 дней назад +1

    I just completed my first half marathon. Used this channel a lot during the 5 months training. I liked that this was going through and showing examples of the different types of running explanations and words that mean similar things. Very comprehensive and relevant. Thanks

  • @Dryflydrop
    @Dryflydrop 2 месяца назад +4

    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. ⏰

  • @jenc1984
    @jenc1984 2 месяца назад +3

    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 😂)

  • @craigjsanderson
    @craigjsanderson 2 месяца назад +5

    Another excellent video - Tom is really smashing it lately!!

  • @nataliamartinkova
    @nataliamartinkova 2 месяца назад +3

    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!

  • @Jarratt-420
    @Jarratt-420 2 месяца назад +2

    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)

  • @v6i838
    @v6i838 2 месяца назад +1

    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!

  • @leemc923
    @leemc923 2 месяца назад +2

    Love this video, Tom is always great when he's on as he's similar to my mindset with running. Great video and informative.

  • @serdarbaykan2327
    @serdarbaykan2327 2 месяца назад +43

    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

    • @cepheus03
      @cepheus03 2 месяца назад +8

      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.

    • @jkc877
      @jkc877 2 месяца назад +1

      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)

    • @phillipchee2403
      @phillipchee2403 2 месяца назад +1

      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

    • @Jaigarful
      @Jaigarful 2 месяца назад

      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).

    • @clrbrk9108
      @clrbrk9108 25 дней назад

      @@JaigarfulI completely agree and I don’t think I have ever seen this discussed. Pace is not linear with RPE, and I’m sure it’s wildly variable across runners.

  • @samdeoliveira6272
    @samdeoliveira6272 2 месяца назад +2

    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.

  • @adamhenley8295
    @adamhenley8295 2 месяца назад +3

    Thanks for this - am starting my london marathon training in a months time and will watch this again to keep me going

    • @runningchannel
      @runningchannel  2 месяца назад

      Good luck! How are you feeling about it?

    • @adamhenley8295
      @adamhenley8295 2 месяца назад +1

      @ 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

  • @davemcd2579
    @davemcd2579 2 месяца назад +8

    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.

    • @DrewCocker
      @DrewCocker 2 месяца назад

      That would be very interesting.

  • @WhyShouldnt_I
    @WhyShouldnt_I 2 месяца назад +4

    Just started training for a half marathon and this channel is my main source for tips and advice. Thanks

  • @geofftoscano6804
    @geofftoscano6804 2 месяца назад +6

    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.

    • @Scaw
      @Scaw 18 дней назад +2

      I too use the treadmill like that. My current routine consists of two weekly treadmill sessions when I include a half dozen intervals at 9 or 10 kph, with a weekly 5km parkrun - 3 of them at an easy pace and the fourth hard. I'm 85 and aim to better a modest PB that has been around for too long.

  • @kathrynl1503
    @kathrynl1503 2 месяца назад +5

    This is such a helpful video.
    (Anyone else think they might have been accidentally running hippos and trees pace here and there?)

  • @sunnydawn7682
    @sunnydawn7682 2 месяца назад +4

    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 🏃‍♀️

    • @windy6564
      @windy6564 2 месяца назад +1

      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.

    • @susanlock3998
      @susanlock3998 2 месяца назад +1

      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!

  • @michaelkinahan1829
    @michaelkinahan1829 2 месяца назад

    One of the greatest running videos, not just from this channel, but out there. Thank you 😊

  • @cisk0skid
    @cisk0skid 2 месяца назад +2

    Thanks for giving clarity to this essential area. Clear and concise information. 👍

  • @mariarosariapannullo5261
    @mariarosariapannullo5261 2 месяца назад

    Your podcast and all your RUclips videos are helping me so much during my first marathon training ever! Keep it up! :)

  • @ThereIsProbablyNoGod
    @ThereIsProbablyNoGod 2 месяца назад +1

    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.

    • @ibraheemkhan6660
      @ibraheemkhan6660 8 дней назад

      Slower runs are safer for not getting injuries, don’t be discouraged, run slow and have fun

  • @shinynewstewardofthebutter4148
    @shinynewstewardofthebutter4148 2 месяца назад +1

    Thank you, guys 😊

  • @ve3zdr
    @ve3zdr 2 месяца назад +1

    This is great, I struggle with the pacing. I always seem to go out to fast, and pay the price. Thanks for this insight

    • @robiniddon7582
      @robiniddon7582 2 месяца назад

      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).

  • @Skjoldborg8
    @Skjoldborg8 2 месяца назад

    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! 😄🙏🏁👟

  • @susanball2406
    @susanball2406 Месяц назад

    Thank you for acknowledging the love-hate relationship!

  • @waszkewicz
    @waszkewicz 2 месяца назад +2

    I love running, eating and swimming ❤🏊
    We really appreciate your work 👍

  • @plasticdeath31
    @plasticdeath31 Месяц назад

    Great video, very helpful. As I get older (40s), I am really appreciating the slower recovery runs

  • @harshal-m7778
    @harshal-m7778 2 месяца назад

    Thanks for this video. Simple to understand but clear division of running week with different kinds of runs and pace!

  • @nicholas5396
    @nicholas5396 2 месяца назад +1

    Also, thanks for the mile pace conversion!🎉🎉🍻

  • @bebop2599
    @bebop2599 2 месяца назад +2

    It's great seeing Tom trying and getting fitter each episode.

  • @CaptainBrash
    @CaptainBrash 2 месяца назад +1

    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. 😅

    • @runningchannel
      @runningchannel  2 месяца назад +1

      They are tough in the moment but so worth it!

  • @hannahh2660
    @hannahh2660 2 месяца назад +3

    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.

    • @georgeyboy5256
      @georgeyboy5256 2 месяца назад

      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.

  • @trinichinee6426
    @trinichinee6426 Месяц назад

    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 .

  • @julietwistguernsey
    @julietwistguernsey 2 месяца назад

    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!

  • @MichelGort
    @MichelGort 2 месяца назад +27

    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.

    • @simonf1657
      @simonf1657 2 месяца назад

      Absolutely

    • @DrewCocker
      @DrewCocker 2 месяца назад

      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.

    • @darude1420
      @darude1420 14 дней назад

      I don't believe that's 100% correct. My 10k PB is also just under an hour like Tom. And my easy pace is 6:30. My parkrun 5ks is 30 mins (6:00). If I drop down to 7:00 it feels so sluggish that it feels exhausting - like I have to try hard to slow down. I can also manage short 1min Intervals between 4:30-5:00.

    • @darude1420
      @darude1420 14 дней назад

      Just to add, neither my 5km or 10km are all out, push every km hard, type of effort. They are what I feel I can comfortably sustain without feeling I have to stop midway.

  • @abbyschwendler1107
    @abbyschwendler1107 Месяц назад

    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

  • @TheWaterlou25
    @TheWaterlou25 2 месяца назад

    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.

  • @stephenm1257
    @stephenm1257 2 месяца назад +45

    No way his easy run pace is 6.20. Hes unďer heavy pressure trying to talk

  • @YosuAlamS
    @YosuAlamS 2 месяца назад

    I love Tom + Andy duo!! 😂

  • @Moshie71
    @Moshie71 2 месяца назад

    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 😉👍

  • @chinpoeykhoo6261
    @chinpoeykhoo6261 2 месяца назад

    Great information as always from TRC, pacing zones and strategy are always easy to know but harder to master!

  • @elliegrimes7712
    @elliegrimes7712 2 месяца назад

    I need more Tom. He is the normal guy making us all feel seen!

  • @NickW90
    @NickW90 Месяц назад

    Best running channel. Learning lots of good info

  • @NateMegOfficial
    @NateMegOfficial 2 месяца назад

    Just finished my first marathon block and looking forward to 5k training. This was helpful!

  • @jordanhermann4781
    @jordanhermann4781 2 месяца назад

    Quality thanks! I’m getting ready for my first marathon

  • @TheKelseyRenae
    @TheKelseyRenae Месяц назад

    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!!!

  • @alancarrick1541
    @alancarrick1541 2 месяца назад

    This was a brilliant video and explained all running type so clearly! Thanks

  • @MingMing-sy2lw
    @MingMing-sy2lw 2 месяца назад +2

    Andy = Much Talk
    Tom = Yup Yup Yup😂💪

  • @swimchannel
    @swimchannel 2 месяца назад +1

    Thank you! ❤
    We really appreciate your work 👍

  • @johnstaines5705
    @johnstaines5705 2 месяца назад

    Excellent advice! It helps me make more sense of all the different pace terms and how best to use them.

  • @abushboy
    @abushboy 6 дней назад

    Very helpful! Thanks guys

  • @rush4mtb1
    @rush4mtb1 2 месяца назад

    All the information on the video was great!

  • @healthhaven-life
    @healthhaven-life 2 месяца назад +2

    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.🙏

  • @sandracole3295
    @sandracole3295 2 месяца назад

    Really good to see what the pace would be for each session, I've always struggled with how fasti need to go

  • @hardworkanddedication0907
    @hardworkanddedication0907 2 месяца назад

    This helped me out a lot long time running here thank you ❤

  • @MonteComeau
    @MonteComeau 2 месяца назад

    Great explanation of the zones and RPE. 🇨🇦

  • @meowmeowmuscle007
    @meowmeowmuscle007 2 месяца назад

    I’m learning a lot from your channel❤ thank you

  • @user-fi3uu2ry8i
    @user-fi3uu2ry8i 18 дней назад

    Another good gauge to know if it’s an easy run is breathing in and out your nose. If you can breath purely through your nose it’s a good easy run pace.

  • @bernardboo1973
    @bernardboo1973 2 месяца назад

    Super helpful video. Thanks, y’all!

  • @Garylovescheese14
    @Garylovescheese14 2 месяца назад

    Fantastic vid, great help and thank you guys 😊

  • @scottwilliams7395
    @scottwilliams7395 2 месяца назад +1

    I can definitely relate more with Tom - wonders how long it took to get to this point?

  • @sivabala5232
    @sivabala5232 2 месяца назад +2

    very useful info. Thank you

  • @1819hockeydad
    @1819hockeydad Месяц назад

    Great content. Thanks

  • @JaiHighVibes
    @JaiHighVibes 2 месяца назад +4

    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"

  • @martinfoos6683
    @martinfoos6683 2 месяца назад

    Thanks. This was really helpful.

  • @FlorenceHorncastle-i6n
    @FlorenceHorncastle-i6n 2 месяца назад

    Super helpful video! Thank you😁

  • @BynackBear
    @BynackBear 2 месяца назад

    Brilliant advice thanks guys 👏🏽👏🏽

  • @russelljacques1839
    @russelljacques1839 2 месяца назад

    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

  • @saladaufdieeichel
    @saladaufdieeichel 2 месяца назад +2

    Everytime I add same hills my heartrate explodes.... but the time I take to recover drastically decreased over the last months.

  • @sylvia_qigong_enthusiast
    @sylvia_qigong_enthusiast 19 дней назад

    As someone who has resumed running after over 25 years, just keeping going is my goal hehehe ... regardless of pace... no fear of me running "too fast" 🙂

  • @th25795
    @th25795 2 месяца назад

    Great video, very informative

  • @orcatup6059
    @orcatup6059 24 дня назад

    thanks started running again after getting destroyed by my first 21km event hahah

  • @rst43pr
    @rst43pr Месяц назад

    Thank you!

  • @charlietwotimes
    @charlietwotimes 2 месяца назад

    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.

  • @micke-sw
    @micke-sw 2 месяца назад

    Great video, thanks 🙂👍🏻

  • @fat_vegan_slim
    @fat_vegan_slim 2 месяца назад

    Tom does Strides how I do Strides . . . Oops 😂
    Thanks for the video on paces, as well as how to structure a week of running. 💛

  • @kxs7267
    @kxs7267 2 месяца назад

    Good discussion, nicely illustrated. Thanks!

    • @runningchannel
      @runningchannel  2 месяца назад +1

      Glad you liked it! What else would you like to see explained?

    • @kxs7267
      @kxs7267 2 месяца назад

      @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. :-) )

  • @dr.mohamedaitnouh4501
    @dr.mohamedaitnouh4501 Месяц назад

    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!

  • @Beremedrano24
    @Beremedrano24 2 месяца назад

    His easy is 10😮 nice work

  • @SK-sh3lg
    @SK-sh3lg 2 месяца назад

    Very good information 👌👌

  • @zCopyCatz
    @zCopyCatz 2 месяца назад

    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.

  • @waidikyeung8903
    @waidikyeung8903 2 месяца назад

    Thank you