Long-Run Pace: 70-80% of HRmax OR you can speak sentences, but not tell long-wind- ed stories. These are where you really begin to stretch out your aerobic endurance. Tempo-Run Pace: 85-88% of HRmax OR you’re only able to utter single words like “opt” or “outside.” Always include a warm-up run beforehand and a cooldown run afterwards. So a 20-minute day needs to be done un- interrupted, while a 35-minute day could be split into 20- and 15-minute segments. However, no tempo seg- ment should be shor ter than 15 minutes.
Tempo-paced runs can be done in a single block of time or in segments, spaced apar t by a shor t jog between them. Total tempo-pace time should add up to that day’s total time. These are your most relaxed runs, where you are building cardiovascular base miles.Įasy-Run Pace: 60-65% of HRmax OR you can carry on a conversation as you run.
Speed-Run Pace: 90+% of HRmax OR you’re only able to gasp or grunt, not speak. Get creative: On a 20-minute speed day you could do Äve 4-minute segments, ten 2-minute segments or six 2-minute segments plus two 4-minute segments. Do speed-paced runs in segments/intervals of 1 to 5 minutes, spaced apart by a short jog/walk between them. Total speed-pace segments or intervals should add up to that day’s total time. All Runs (Except Easy ones), along with Hill runs, should be proceded by 5min of Dynamic Warm-Up & afterwards another 5min of Cooldown & 10min of Stretching when possible.
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