How Easy Is Easy? Running Paces Explained
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- Опубликовано: 2 июн 2024
- How fast should your next training run be? Are you really running ‘easy’? What does a tempo run look like? Andy and Sarah go through the basics of different paces, what they should feel like and show you how different they might look for different people.
↓↓ What’s your favourite running pace? Are you going to change your approach to running intensity in the future? Would you ever dare to try Kipchoge’s 1:59 marathon pace? We want to hear from you! ↓↓
What's in this video?
00:00 What Pace Should I Run At?
00:54 How Slow Is Slow?
02:44 Ready, STEADY, Go!
03:54 Let’s Up The Tempo
05:04 Threshold Runs
06:16 Approaching The Interval
07:06 Can The TRC Presenters Run A Sub Two-Hour Marathon?
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What’s your favourite running pace? Are you going to change your approach to running intensity in the future? Would you ever dare to try Kipchoge’s 1:59 marathon pace? We want to hear from you!
Well I am a very slow runner so my favourite pace is 7kph, anything above this and I am done very quickly
I have a good challenge idea. Split into teams and try get closest to Kipchoge's time by either splitting up the run between multiple people or by pausing your watch when you need to stop and then starting again
I probably enjoy runs most when doing easy 7:40-50 min per mile.
I went on the Tumblator at the London Marathon expo this year but they only allowed me to go 400m, probs some health and safety things. Felt considerably easier on there than running a 68s 400m on a track.
i can quite easily walk at more than 6kph for 10k but once i break into any sort of run to go at a faster pace i can hardly hit 2k
I train almost exclusively by heart rate. I spend a lot of time in the "tempo" zone but I also do a lot in the "Aerobic" (steady) zone. For a 53yo male A heart rate in the high 120's to mid 130's is comfortable and I can hold that (with sufficient hydration) for beyond a marathon distances. It is roughly a 4-hour marathon pace. Recovery is very fast and has benefits across the spectrum. My goal is a 3:25 marathon a 7:48 or 7:49 marathon pace.
I almost fell off my chair laughing with that "No! No-No-No-No-No!" from Sarah.
Same 🤣🤣🤣
Sometimes i forget jusf how good Andy is
Andy running the Kipchoge pace was truely impressive. And Sarah showed guts for even trying this. For all the work I'm putting in, it's still faster than my 400m pace. Insane. Also, very comprehensive explanation of training zones. Great job as usual!
Huge congrats to Sarah for completing the Amsterdam Marathon this morning!
yesss!
I love this as sometimes people can be hard that someone isn't running very fast. Everyone is different and that is ok.
Easy pace for me is walking
Finally decided to have a go at an 'Easy Run' as suggested rather than just going out at any old pace and what do you know? It was so much better. I really must forget all that 'What will it look like on Str*va?' nonsense...... As for Kipchoge - I'm happy to watch him do it, thank you!
In fact it can get addictive once you're comfortable with ignoring Strava - I find it enjoyable and it's really easy on your body too (with well cushioned shoes). The fact that this fun activity is the biggest contributor to your muscle and body running adaptations is just brilliant.
Been watching the channel for a while and this was one of my favourite videos. Great explanation of pacing and the side by side shots were extra helpful.
the amount of work you put in this video is just insane. this was so fun to watch, thank you for all your effort to create awesome videos!
Very interesting explanation about different paces I really like it and would definitely try and implement them in my running schedule especially the Tempo pace
Loved the explanation! Thank you guys!
Sarah and Andy thanks for another informative video. As for my favorite running pace, definitely recovery runs when all the pressure is off!
Really helpful video. thanks 👍I'm dead impressed that Andy could still talk to the camera while running at Kipchoge's marathon pace!
Hey, I'm fast approaching 50, about 20lbs overweight from winter hibernation, just got over Covid a month ago and I'm rocking a 12min/mile pace here in mountainous WV. I'm not out to win races, I'm doing this for me. :D
7 time marathoner Racewalker here: largely use these things. But still get confused on what they mean. Thanks for explaining
Always a treat. Thanks.
Hi both, great job on explaining this in a simplistic manner. Went through several videos prior to stumbling at your page and they made things complicated! Keep up the good work!
And because of your simple but effective approach, i am subscribing! 🎉
Thanks for breaking down the terminology. Helped me a lot more to understand my new training plan
Sarah, that was a fantastic marathon performance, kudos very well earned.
This is pretty similar to how I group different paces / intensities:
VO2 Max : 3-5k pace
Threshold: ~10k pace
Tempo: ~ HM pace
Steady ~ Marathon pace
Easy: impossible, can't be done, there is no such thing as an easy run 😂.
I have HR zones that I associate with these as I know roughly what HR I can hold for these distances on a good race. I find it's often better to go by HR for intensity if hills or trails are involved as you will be slower at the same intensity.
Great tip for HR intensity, Chris! Thanks for watching 🙂
This is useful, but as a more beginner runner I have never run longer than 8 miles, so wouldn’t really know how to translate that for me
@@megancerys7260 it is a little tricky. For example, given threshold pace is a pace you should be able to run for about an hour, for an elite half marathoner that would be threshold pace. For me, threshold is somewhere between 10k and HM. For a beginner it's likely to be slower than 10k.
@@lcpholman agree, these zones would be different for someone significantly faster or slower than me.
Nice one! I really got warmed up for the WizzAir Sofia marathon this weekend in Bulgaria! Greetings from there!
Thanks guys! Another good tips!
Our pleasure! Thanks for watching!
Awesome content. Thanks!
Awesome stuff gang!
This helps quite a bit, as I'm currently working through the TRC Marathon training plan. BTW Sarah really has become a truly fantastic presenter. Keep up the great work!
Great to hear David! Thanks so much for watching!
Here in the Midwest US, temperature swings pretty wildly and it greatly affects my comfortable running pace. Some days my slower runs are around 10:00 a mile, others I'm sucking wind at 10:45.
I’m from Canada, not the Midwest but it gets pretty windy up here especially in the fall. Any tips to keep my pace up when the wind decides to try and kick my ass?
How old are you?
That’s pretty normal for runners anywhere despite the weather, depends on a lot of different factors
Respect! Great video!
Fantastic explanation! I've been struggling with this since I started running.
Great to hear you found this useful Rachelle.
Really interesting thanks. I’m at the point where I’m looking to define what these are for me and also learning how to judge and maintain my chosen pace.
Really good vid with definitions that relate to RPE
Loved the side by side comparisons! After focusing on HR training for the last year, which slowed my pace A LOT, but improved my breathing so much, I'm finally throwing in what I guess are tempo runs, which feel wonderful after so long being ruled by the HR.
Great to hear you've enjoyed the video Kelly!
loved this. I just did a scheduled easy 4 miles but felt much harder and I was in my aerobic and threshold zones 🙊🙈🙉 for half of it
Super Helpful. Learning the Science behind becoming a marathon runner.. Thank you.
The best definitions of running pace I've seen - thank you!
Thanks Julie, glad you enjoyed it.
Brilliant explanation of pace 👍 thanks x
Glad it was helpful!
Thanks for the explanation coaches, really good informations shared 👍👍
Glad it was helpful!
I can definitely go quicker on a treadmill than outside. I haven’t been running long ( this time around) so I am around 10 kph at the moment which I am comfortable at. Even though I am pretty old I would ( and will) like to go a bit faster, especially on park run. I ran 28.20 a few weeks back so obviously would like to get into 27 or even less. I couldn’t run for 60 seconds 6 months ago so I guess anything is possible 🤔🤩
I am 24, though I can't run more than 1 min
It will come easier the more miles you put in 👌
It will come easier the more miles you put in 👌
great effort, at any age. I just turned 41 and I'm getting back onto the road after a year. All the best to you and keep going!
That was so helpful especially to a newbie xxx thanks 🙏🏻
Thanks for watching Sarah!
So helpful, I hope to put this into a more focused training for my 2022 marathon .
Glad it was helpful!
I am so happy I found this channel :) just started running 5 weeks ago on a regular basis and am currently increasing my mileage. As a generally quite fit guy my treshold pace sits around 6:00 at the moment, I am looking forward to it going down :) my first goal is a 5k in 25, last week I tried it was 29 😊
Thanks for brining runs into my life, I'm looking forward to it every day.
Have you done it? If so, congrats. If not, keep trying to improve. My first run was 32, however, I have been consistently training and improved that to 23:13 in about a month. This isn't a very accurate measure of my improvement, though because I have asthma attacks sometimes.
Wow amazing vid - really sheds some light for absolute beginners.
We trust that Sarah is doing well in her Marathon.
Food for thought 💭 have u guys ever considered a review of treadmills from budget to pro and what to consider etc. also safety for ppl with partial disability (bad back/balance issues) etc.
💡 also a challenge on treadmill 🤔
🙏🏽
Thanks so much!
Yes, Sarah's just finished - so stay tuned for that video soon!
Thanks for the suggestion re treadmills 😄
This is a really informative video. Since buying a Garmin and following its running plans, I’ve learned to run easy at a proper “easy” pace. I have for years ran too fast and your video confirms this. 👍
I think my easy has been too steady. Time to drop easy’s pace!
Great demonstration and explanation. I don't think I can even reach a 3min/km pace let alone sustain it.😄
Thank you so much I never understood how to work out what the different paces for me were. Makes a bit more sense now. Is it possible that all my different paces are quite close together compared to you 2?
Really good explanation 👍🏼 I am currently doing my MAF training. Today is 52nd day. Basically run at easy/steady run which is my zone 2 HR at 7'40"-6'50" pace. Targeting for marathon in 2-3 years from now. Still long way to go but I'm enjoying this process. Thank you.
So did you ran the marathon?
This was informative. Really put things into perspective, how you showed Andy and Sarah running the different paces. The closest to Kipchoge I ever achieved was in my mid 20s at a race track at night. We had training sessions to prepare for races, and I ran a 1k in 2:55. That was the fastest kilometre I ever ran and today in my 30s, I can't come close to that. Before lockdowns, at a parkrun I ran the first km in 3:40.
I do HR zone based training instead of pace. So I'll set my Garmin to zone 1, 2, etc before my run so it constantly beeps as a reminder to take it easier. I discovered that later in your marathon training, what was a hard pace can become an easier one. Like in week 1 of training I can go do a parkrun 5k in 23 minutes. Week 8 the same parkrun I'll do in 20 minutes. So it does not make sense for me to consider a recovery run the same pace when I get to different fitness levels. The heart never lies, so is more reliable.
Love your insight Jackson, good to hear that you found this video informative.
So so informative
Both of you have amazing running technique. It's like you're floating along! Question: heading into winter, I won't be able to run outdoors as much but I will be doing winter sports, such as: cross-country and snowshoeing. Would focusing on heart rate training (meaning, keeping my heart rate elevated in my equivalent pace zones) still be beneficial come spring? Any insight would be greatly appreciated! : P
Probably my most favourite Running Channel video 😳😁
I loved the Kipchoge’s pace part. Impressed Andy kept it below 170 bpm
Managed my goal of sub 5 min/km pace for Oxford HM today :) I guess that's my tempo pace. As to how I'd fair with Kipchoge's pace - I doubt I would even get there!
I pulled a hammie just watching this😱😁. In all seriousness that was really helpful. May need to keep coming back to it 😊👍.
Loved Sarah’s no after getting up to 21.1kph. Very relatable 😂
That was great, Sarah!
I was excited at the begining 'cuz my comfortable recovery pace is just like Sarahs (and i was like... yey running a marathon in 2 years isn't that impracticable) but i lag behind on every other lvl by a lot. * sad hobbyrunner noises *
Thanks for tuning in! Hope you find some helpful tips 😄
Same for me! She was much faster at all her other paces than I am.
Thanks for explaining the different types of pace, sadly except when I am on a Treadmill the only conscious control of my pace is between walking, "steady" - which is sometimes recovery, sometimes steady, sometimes Tempo and sometimes Threshold pace and Interval/Fast Pace. I know I am not the only person with this issue as I have spoken to a few people who find it difficult to control what pace to run at especially in everyday runs. Do you have any tips on how to get "finer" control over how fast (or slow) you run outdoors
I probably more in Sarah's pace territory. Easy pace varies depending on the temperature and other factors, but it generally ranges from 9:30 to 10:15 per mile. 10K pace is around 7:40/mile. Last summer, my 5K pace was 7:12/mile and I think it's pretty close to the same now. For me, the most enjoyable range is around 8:30 to 10:15/mile.
That's the best thing about it. You can sort of let the pace decide your mood or conditions. Thanks for the comment Al, always love to hear your perspective on things.
Fun and educational. I use Stryd and it helps tremendously.
My all out mile pb is 4:38 which is kipchoge's marathon pace (2:01:39) It's mind-blowing how he can run at that pace for 2 hours and look so comfortable!
Yep, the mind boggles how it's humanly possible
Super interesting, will definitely try a ramp, not sure I will catch Andy, but maybe Sarah!
Great video!!! Thanks a lot!!! 👍👍👍👏👏👏😄😄😄🤪
I didn't know anything about how you're supposed to run and most of my trainings were tempo to threshold. I just always pushed myself, seemed natural that that's how you train. Will change that and see how it goes.
This really helped me understand the different paces… but I’m not sure I’m going to be able to do them when it comes to my half marathon training.
Ten out ten Thanks for sharing.
Nice one, chaps. Simple and helpful where many others have made it so much more complicated. How was Andy talking at Kipchoge pace?
Thanks so much for watching!
Very useful. I found that wearing a hear-rate monitor (chest-strap) effective for such feedback. Also the dedicated heart-rate zones makes workouts easier to program and understand better recovery. Thanks!
Great tip Avinash! Thanks for watching 🙂
I'm similar pace to Sarah so thanks for the various pacings 😄
Thanks, this was really interesting and useful 😁 and the Kipchoge pace looks terrifying! 😱 I do wonder if there’s any way to find similar scale for other types of runs (hills, trails, weighted runs etc) where an even pace will be much harder to maintain and the effort level will also be different.
Yeah that's a really interesting thought Juliet . Strava does show a Grade Adjusted Pace when elevation is involved, which I suppose is similar?
Thanks for watching!
@@runningchannel I don’t know how Strava works it out but my GAP always seems wildly optimistic! 🤣
Wow... What a wealth of info
Glad you enjoyed it Kathy.
I’ve been running for a few years now but I’m still pretty terrible at pacing myself. Something I really need to get the hang of
I was just about to request this video after watching the no watch 5 K!
Today I ignored the pace on my watch and ran to heart rate and I've never been more consistent on pace before!
Awesome timing! Thanks so much for watching 😀
Well done for keeping up with Kipchoge's sub 2h marathon pace!!! I've tried it before and it's horrible!!
Are the steady pace runs the same as a "Foundation Run" in 80/20 running?
No two people agree on “ideal.”
Most polarize plans encourage your foundation runs to be easy or steady. Easy the day after a harder effort, or if you just aren’t feeling 100%.
It’s always better to run slow today and not get hurt or sabotage recovery so you can run tomorrow!
I wouldn’t last 30 seconds at Kip’s pace. Thanks you two for such a great vid. I’m at the point where I can’t push passed 170 bpm for my heart rate.
This is gold, thank you so much for this. I think ill be watching this more then once. But I get confused if im training two different easy paces? New runner Switching back and forth between RPE and Heart rate Z2 focus in a run/walk. Doing both on different days Zone 2 Easy pace long run next day recovery run 30min max by RPE. Am I wasting my time? This video really helps gives me idea how my paces should feel 😊🤙
I do 20 kph as a quick interval, 6 x 30 second on/off and I'm running like Sarah. Even though Andy says he can only hold that pace for a few minutes, he makes it look so easy.
Really informative post thanks guys...i was laughing cos my treadmill only goes up to 12kph, and i feel like i'm going flat out when i do a 5k at that pace. Couldn't believe it was Andy's recovery pace...how very dare you!🤣🤣🤣
Pacing is a challenge! Still feel real new to it all, have been building distance so I find faster speeds intimidating. My HR zones on my watch are set incorrectly (too low, I know this from running fast for a 1 mile race) but I find myself spending a lot of time running in the range my threshold zone. A lot of time (which is also why I think the zones aren't set right). I have to back off toward the top of threshold range if I have more than a mile left. Trying to learn the relationship of how it feels to my ability to maintain the pace---I keep getting faster so what is doable keeps changing (slowly, but surely).
I love when we discuss about pace
Have a lot of these in my new running programme. I’m 5 weeks out from next race so training has interval, tempo, Longer run and gentle runs with hill reps incorporated. Kipchoges pace is insane think I’d last 20 seconds
It is, isn't it?! Thanks for watching Sharon and good luck with your training.
Thank you for this. So helpful. I've started running with HR for the first time ever, I'm finding it so hard to stay withing zones. Does this just come with experience? I'm also running a lot of time based effort rather than distance, it's so strange not planning a distance loop back to my house. Thank you for your content, it's helping me no end. :)
Yeah it’s insane how fast Kipchoge’s marathon pace is.
I do prefer the shorter intense interval sessions with some incline. They are hard but, (and I’m probably wrong), it feels I get more benefit in my running and extra pep. I really struggle with long slow runs as I invariably run faster than I should and I need to be more disciplined esp running by myself.
Really nice tips and explanations!!! :) Just a question about paces, would you guys think it's a good idea to train purely based on heart rate zones without thinking much about running pace. That's what I'm doing. I find that my heart rate for the same pace can vary A LOT between days, mainly because I'm still fairly new to running and I live in a tropical country that can get REALLY hot and humid😭 So I just set a target heart rate and adjust my pace based on my heart rate.
Thanks for watching! HR training can be really beneficial, so if you're finding this is working for you - definitely stick with it 😀
I think I worked once out that I could probably maintain Kipchoge's 1:59 pace for about 1:59... minutes!
A thing to consider is our age and any injuries. You might set a personal best time but being able to achieve it again can be a tall order, especially if it’s a year or two since you set it. I think we might do well to remember one size doesn’t fit all, speed is a bit like fitness and varies from person to person. You can be a great cyclist but lousy at a 800 metre race. Deciding what sort of runner you are is important, yes you might not know initially but it can help you focus and develop as you run and train. I personally think you can’t beat running outside even if it’s not very welcoming at times. If you have a dedicated routine and know there’s a cup of tea and a nice shower when you get in it can make want to go that bit more. I did my first half marathon at 47 and some might say that’s pushing things a bit. Knowing your body and mind is important and you can normally tell in the first few minutes if you will be doing a decent time or not. I like Parkrun as it’s something you can use for a weekly run or as part of a comprehensive training plan to give you a chance to stretch them legs a bit.
Mark Marten,Who says doing your first half at 47 is pushing it a bit? Sure if you are going for it expecting to win then maybe it is but not just to do one surely. I started running at new year at 47 at nearly 14.5 stone,did my first 13.1 run from home a month before my birthday,then 1st official half a few weeks ago at 48 in 1 hr 44. I do agree with everything you say tho,should really decide what i want to do,speed or longer distance. Loving going as fast as i can at parkrun Pb into the 20 mins something this week. Got another half booked for March and think i would like to do a few more with specific training to see what i can get time down to,but niggling thing in my mind that i should try a marathon at sometime soon too.Its like totally different sports tho dont know how to give em all best effort at once?
Agree, horses for courses. Age, running background, previous injuries, etc. all need to be considered (& I would never try to emulate an elite male runner’s paces!!).
PS. I completed my first marathon at age 62, so you’re never too old to achieve your goal, just choose what that goal is for YOU 👍😁
@@speedy3138 I think it’s a big ask of your body to do a marathon, the joints might not like it too much. A half marathon or two was enough for me.
@@markomarten 👍 as I said, choose YOUR goal not somebody else’s 👍👍
great vid on paces, simple but effective. however with winter approaching how about a video on what treadmills should we be looking at, features, bed length, incline, decline, max speed etc and not forgetting budgets
Good suggestion, thanks Gary.
I'm just loving all your content 🙌👍❤. As a new runner pace is still an interesting variable 🤣. I did a happy 10k today at an average 5:52 pace - so am quite liking that pace right now 😂
Great - I need to learn to run slower!
thanks for all the advices!!!!you really do amazing...... please let me know the program(app) you use on your tv!!!!! thank you again for everything!!!!!
Sarah, I thought that you were going to be thrown off the treadmill. It was very nerve-wracking. Glad you stayed on. Please do not do that again. You've inspired me to try this on my treadmill after I get through my scheduled races but before Christmas. I don't remember seeing them pop up but has anyone from the Running Channel filmed either a VO2 max test, threshold test, running form analysis, or something similar. I think that a good one would be the VO2 max to compare it against the VO2 max on the Garmin watches that you all have.
I’d love to see more about heart rate training in the heat-just going for a casual walk in the 30-35° heat jumps my heart rate up. I always end up jogging my whole workout with my heart at 185 bpm or above. Not fun!
Beyond a certain point basically the only option is to wake up early or do indoor work.
At peak summer in my area I can blow through my third heart rate zone just walking fast. The body only knows effort, and any effort on cooling isn’t available for running.
Exactly! By 6 am here, it’s already 25° or above, and without AC in my home, the heat has a huge impact on my running.
Having completed Amsterdam I'm sure Sarah can match Kipchoge!!!
Impressive!
Thanks Liam!
Thank you for a fun and instructive video!
What do you think about a very loose approach to training where you say "ok i'm gonna run at least 3-4 days a week and at most 7, and i'll do at least X hours total over those days, but on any given day, I'll just listen to my body and play it by ear wrt pace, duration, etc" ....the idea being to always keep it fun for yourself and trust yourself that your body will naturally want to go hard enough of the time. I guess there's probably some limit to how far that can take you but I'm curious how far you think that is. "Always for pleasure" - Les Banks
Thanks for the great explanations! In comparison to these, where would Garmins base run be? Is it the same as easy run or steady run? Or somewhere in between?
So I’m currently training for a sub 4 marathon and triathlons so I only have 3 days to run a week (plus 1-2 easy runs). What would y’all recommend doing for that time? I’ve been doing speedwork, tempo (at marathon pace), and a long run or ride per week (slower than marathon pace). Should I start making my long runs be at my marathon pace and my tempo runs just a bit faster?
What sort of change would you expect to see in easy running pace over the course of a marathon training plan? My easy run last night was 140bpm and was pretty much 14 minute miles. If I was to do a marathon at that pace it would mean just over a 6 hour finish which has worried me. I'm in pre-training essentially (marathon mid May) but just looking for some understanding on how much that should decrease over the course of training? And also how different is your easy pace from marathon pace?
I am following a running program for 5 k from Garmin at the moment, but recently I read more about MAF training and I am going to try that after this program, but for me that means at 48 I should not run above 132 heart rate what basically means I can walk at the pace I run or run just above the pace I walk. Maybe this MAF training would be an interesting topic ;)
My experience is that the slow runs get faster by time. My min/km times have improved by about 2min/km with the same heart rate since the same time last year, where most "running" has been miserably slow. In the beginning it was "interesting", as young mothers took over walking with their prams. But I am still rather new to this, although older than you.
Would using HR/HR zones be a good way to measure the intensity/difficulty of your pace?
It's incredible how fast Olympic marathoners are, at this pace most mortals can't run even for a minute. Even those of us who have run for years can't do 1 Km at that pace. Doing 42,2 of that? insane!
Anyway I have only one 10 Km race ahead before the year's end I'm not aiming for a PB in this one, I will run it at an easy 48 min pace. Currently I'm aiming to increase my weekly volume by doing a lot of easy runs (Z1 mostly). Next year I want to run the half marathon in less than 1h47m, so I need to get stronger first, getting fast will come later. Once I can run 50 K a week I'll slowly add some intervals to be able to reach and sustain the faster speeds needed for that without getting injured.
If you had made running at kipchoge's pace a separate video, with that title, it would have 10 million views :D
We've done a video where we ran at Kipchoge's pace 😁