Most Effective Running...Fast or Slow?

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One of the most frequent questions we get asked is, "How fast should I be doing each of my runs?" Well, this all depends on where you are at, what your goals are, etc. So let's try and figure out a method that everyone can apply to themselves.

You need to start by pacing yourself. Sounds pretty easy, right? Finding the right tempo to run at can be tricky, even for a seasoned runner. If you go out as hard as you want every time you work out then come race day you will have nothing left in the tank. The goal for the most effective training is to train at various paces in your workout that aren't 100% so when the day comes you can race at 100%. However, how do you figure out those paces??  I read a long time ago some interesting things about paces and training that I apply to myself that I will share with you. It is a good way to gauge your different runs during the week. Here we go...

First you need to find your "baseline." What is a baseline? We hear it all the time in fitness. This is a minimum or a starting point used for comparison. So, we want to find your baseline pace. A perfect way to do this is by running a 5K and use your 5K Race Pace as your baseline pace. What if you haven't ran a 5K in awhile. You have 2 options: 1) Enter and race a 5K. 2) Run 2 miles at a steady pace and then pick up the last mile to a speed at which you can only answer questions with one word answers. This should also give you a good idea of what your 5K Pace would be.

Now that you have established your Baseline, use it to determine how fast to run different workouts. Your goal in training is to "create the least possible stress on your body that produces maximum results."

Here is a good chart to follow for determining different paces:

Run Type	Speed to Run
"X" = Baseline (5K Pace)
Long Intervals (Speed)*	X
Tempo Runs	X + 30 to 45 seconds per mile
Short Intervals (Speed)*	X - 10 to 15 seconds per interval
Long Runs	X + 45 seconds to 1:30 per mile
Easy Runs	X + 1:30 to 2:00 per mile
10K Race	X + 15 to 20 seconds
Half Marathon	X + 45 seconds to 1:00
Marathon	(Half Marathon X 2) + 10 to 20 Minutes

* These are usually speed/track workouts. Short Intervals = 100 to 400 M. Long Intervals = 500 to 1600 M. Or they can always be time based.

Once you have determined your paces, be sure to adjust along the way and stick to your workouts. I can't tell you how many times I have set out to do a workout and felt awesome so I push the first intervals too fast which leaves me fatigued and squeaking out the last intervals at a slower pace. The "too fast, feel great" start most always makes for a slower workout. You will start feeling stronger and see how your body feels and you will know when to adjust to quicker speeds.

And then one other quick tip with your training.  When I was working with Rocky Mountain Running Magazine, we had the opportunity to talk with Ed Eyestone, a 2-time Olympic marathoner and long distance runner. He writes for Runner's World and coaches the Cross country team at Brigham Young University. We asked him what he would say was the most important run for marathoners, even half marathoners to do...was it the long run? And he said if you had one run to do every week where you would see the biggest improvement, it would be a longer tempo run.

As you guys are training, take these things into consideration. If you want specific help, shoot us an email. We would be happy to help answer any questions you have!! Be smart and have fun!! Running is awesome! Training is awesome! It is amazing what we ask our bodies to do and how they respond!