How fast should I run and why
HOW FAST SHOULD I RUN, AND WHY?
The table below sets out what is the total range of speeds that your running may cover. It is useful in combining a simple description of what each speed means in practical ‘on the ground’ terms, with the key physiological indicators of each pace. As a broad principle, the faster you run, the greater demands you place on your body, and thus the lower the volume that you can maintain at a given intensity. 1to1coaching will work with you to:-
1 – learn what level of knowledge and understanding you have of the science behind this data, so we will neither baffle you with technicalities nor patronise you with excessive simplicity
2 – build up your running programme so that you are mixing and matching these different paces at a suitable volume and frequency as makes sense within your current training loads and the events you are preparing for
3 – work around your own preferences in terms of using Heart Rate Monitors versus ‘perceived effort’ so that you feel confident in assessing the intensity of your running
Classification | Definition | % of Max. HR | %VO2Max | Blood Lactate * |
Recovery Easy | Active recovery, post-race, technique and warm up/ down. | < 60 % | <50% | < 1.0 |
Endurance One Steady | Extensive comfortable aerobic, base or volume training. Central adaptations and endurance development | 60-75% | 50 – 70% | < 1.5 |
Endurance | Intensive forceful aerobic, stronger adaptations. Development of speed endurance. | 76-80 % | 70 – 75% | 2.0 - 3.0 |
Endurance Two Strong+ | Intensive Aerobic, central, peripheral and neural (speed) adaptations. | 81-86 % Upper end is v. close to marathon race pace | 75 – 85% | 2.5 - 4.0 |
Endurance - Three Tempo/Threshold | Anaerobic Threshold. | 87-92 % Upper end is 10 mile/1/2 marathon race pace | 85 – 90% | 3.0 - 7.0 |
Speed | Anaerobic Glycolysis | 90% - 95 % | 90 – 100% | 7.0 – 8.0 |
| Speed and Strength | Increased blood buffering, neural recruitment, FT recruitment | 95% - 100% | 100 – 130% | 8.0 – 20+ |