How Different Paces Should Feel

Podcast Episode #141 🎙

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👉 Have you ever wondered how pro runners don’t use GPS watches during races or workouts?

👉 OR have you ever wondered how runners ran pre-GPS watches (pre-2000s)?

👉 The KEY is learning to run off of EFFORT and knowing what different paces should feel like

👉 It can take decades to learn what different paces should feel like so be patient with yourself as you navigate effort-based training

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EASY PACE:👇

✅ It should feel like you didn’t run after an easy run

✅ Could easily nasal breathe the entire run

✅ Could sing an entire song without taking a breather

✅ 3-5/10 perceived effort level

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MARATHON PACE/STEADY STATE:👇

✅ Shouldn’t be on your hands and knees afterward

✅ Slowing down in the later miles of a steady state run/unable to keep consistent pace = going too fast

✅ Needing to take a walk break after marathon pace miles = going too fast

✅ Feels “comfortable” but not easy

✅ 6-7/10 perceived effort level

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THRESHOLD PACE:👇

✅ Can race for one hour at this pace

✅ Can talk in short phrases

✅ “Comfortably hard”/tolerable. Harder than marathon pace

✅ If you feel like you couldn’t do another mile at that pace, you’re going too fast

✅ 7.5-8/10 perceived effort level

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INTERVAL PACE:👇

✅ Able to say one word

✅ You feel breathless between intervals

✅ Not an all-out effort

✅ 8-9/10 perceived effort level

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IMPORTANT REMINDERS:👇

✅ Try to use your watch/GPS technology as a tool rather than the end all-be all

✅ Don’t attach your ego to your paces. Paces vary from day to day and so many outside factors affect it. You aren’t a robot and giving yourself a little grace will keep your confidence up and keep you from running too fast during workouts and easy runs!

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