I thought “easy run” was just what I labeled my runs on Strava where I felt like I was going to die but wanted to impress the 3 people that give me kudos on every run
Really useful video. It’s great to have Andy to offer a professional runners perspective. But I think it’s even more important to have Tom to offer the perspective of the majority of runners. As a new runner, this channel has been an amazing source of information and entertainment. Thank you.
These are such great instructional videos for normal runners. It seems most TH-camrs provide advice for only top tier runners who have time to run 5 days a week and aiming for 2 ½ hour marathons when most will never even do a marathon. ❤ The Running Channel!
It's great to see people who are slower and struggle a bit, on the channel. Tom is a far better runner than me and all credit and respect to him. It's nice to be reminded that "normal" runners still exist. Much love
Not sure why you would label a clearly obese (let's be real here) person as a "normal" runner? No one wants to be normal, and no one wants to be fat....so it doesn't make sense to me for those to be considered "normal"!?
@@SteveNinetyskimany people (including me)are of that size when starting. If your only comparing yourself with marathon/olympic runners you will give up a lot easier. He is a lot more normal than someone who is probably in the top 5-10% in fitness.
@@brianmasterson9836 You can hear it in his voice, that's the sort of speaking if I'm doing a social run that I should be slowing down because somebody's being dragged along
my club has been putting on a "long run clinic" with the idea of forcing people to slow down. I Have found that very useful as I have historically done my long runs way too fast. I am now feeling much better during and after my long runs than when running alone. I am also practicing different fueling strategies on these runs.
Always love seeing Tom on the channel! This is why i think the running channel has the best overall content, it shows every spectrum of running individuals, from olympians, right down to the casuals. As an older, fairly inexperienced and predominantly slower runner, I really enjoy seeing a very relatable and likable person going thru what i feel i go thru week in week out! It can be a bit demoralising seeing the 'gazelles' lapping you at track days and park runs. Its sometimes worth remembering that YOU are someones inspiration too! Running is for everyone! Keep up the great content.
I too have just recently graduated from a 1 pace runner to a multi pace runner, in large part to this channel! Congrats and thanks for everything y’all do!
I've been into running on/off since I was 12. I'd get really fit, set a parkrun PB, and then lose motivation and not run for a year at a time. Recently started training for a marathon and I realised that whilst I used to dread my runs and do maybe a couple a week, now that I learnt to chill out I do way more miles. Last couple weeks I've been doing 70km weeks which is unprecedented for me, and I actually enjoy it; relaxing and listening to a podcast for an hour means you'll end up training far more often! I've fallen back in love with running at 22 solely because I'm focusing on enjoying it rather than speed
This has come at the perfect time! I’m training for my first 10K in Feb and this is so useful! I did my first interval training session and really enjoyed it.
I just completed my first half marathon. Used this channel a lot during the 5 months training. I liked that this was going through and showing examples of the different types of running explanations and words that mean similar things. Very comprehensive and relevant. Thanks
This is one of the best instruction videos TRC has done. Thank you! It covers a lot of basics for the average runner. And Tom is my kind of runner and the reason I did Chicago last month as my first marathon! Thanks TRC.
If you run with a partner who has a faster "easy" run than you, it's important for them to slow down as they naturally will want to go faster. If you speed up to them, it doesn't stay easy for you. Youll likely end up red faced and gasping. Your partner needs to remember it's YOUR easy pace.
I heard Kelley Robert’s explain tempo pace as “the pace you run when your faster friend says they will slow down and run with you, but after a mile or two they are doing easy for them and not easy for you”
Excellent questions from Tom and excellent answers from Andy. Thank you so much. I watch a lot of videos several times because I never want to miss something I didn't know. Cheers from Washington!
Tom’s paces seem off. His 10k PB pace a month ago was 5:59/km. How can his easy pace possibly be 6:20/km..? It’s almost certainly more like 7:00/km. Also, I can’t help thinking that Tom’s cadence could do with being increased. An episode going in more detail into Tom’s running could be really interesting and educational!
Thank you, I thought I was the only one confused by this! I think he actually meant that an easy run for him was running at a speed of 6.2km/hr but the editor thought he meant 6.2 minute km (which is a speed of 9.5km/hr). It seemed super off for me as well.
Such a brilliant video and a good reminder to me to keep my runs varied. This showing and telling makes it all make sense in a way that just talking about it doesn't. As I'm just coming back from injury, I'm limited to easy and a little bit of steady running, but I can't wait to get back to intervals and tempo (remind me of that when I'm complaining about it 😂)
Thank you for this Tom and Andy. As a new runner I often find myself starting an easy run with the intention to stay in that zone only to find myself getting faster if I feel good, and having to slow myself down, if I remember. Maybe I should use my watch to set an alarm, hr and pace. ⏰
Fantastic topic! I loved how you showed us what the efforts look like on someone experiencing them. Also, Tom is getting very fast with his consistent training. Way to go, Tom!
This is a fantastic video. While I’m much closer to Andy in pace than most people ever will be, I’m really glad you make many videos like this that cater more to the typical everyday runner. I have no doubt these kind of vids motivate newer and less experienced runners and give many runners the confidence they need, and realise there’s many, many more Tom’s in the world than Andy’s. Keep it up with the fantastic videos like this one!
Great video thanks! I like how Andy said switching up paces in the run is where the magic happens. Also I like how the British say marathon! (We say “marathawn” in Virginia)
I use the Nike Run Club App. This was a great video breakdown of what they cover too fast on each run. Thank you for slowing it down and breaking it down.
@ fairly calm - I’ve done my first half this year but am just starting back post major surgery in September so am building up my mileage via c5k this month and next
Amazing content! 🙌 I’ll be coming back to this one again and again. Andy’s professional perspectives and tips, combined with an appropriate amount of fun and jokes, and most importantly a perspective that makes me understand all the terms and how they are used. Amazing work! Thanks guys! 😄🙏🏁👟
I love videos with Tom! He is more relatable to me. I wish you had an older female runner to inspire us. I’m 53 and started running just over one year ago, it would love to see someone like me 🏃♀️
Agreed. I enjoy this channel but haven’t seen any older runners, and by that I mean 50 or 60 plus. That would be useful because I think we face some additional challenges.
I've emailed, messaged and asked in the TRC Club about this! I'm 66 and there are some amazing older runners out there. I hope they will feature some eventually, if only to stop me nagging them about it!
I think you should do an episode where you send Tom in for some lab analytics (lactate threshold, v02max, and gait analysis). Its not something most beginner or slower runners usually get to do so I think it will be a really interesting exercise and show if his perceived efforts and running techniques are backed up by science. My own guess is that Tom's gait / cadence is making him work too hard for the pace and a slight tweak there will have him gliding across the park talking everyones ear off.
I use the treadmill for my most controlled runs. I’ll maybe aim to do 5k starting at say 7.30 pace (I’m 71 so can’t emulate the speeds discussed in the video) then increase by .1kph every .25kms. This can obviously be varied in all sorts of ways though I have to say there’s a limit to how long I can spend on a treadmill.
I too use the treadmill like that. My current routine consists of two weekly treadmill sessions when I include a half dozen intervals at 9 or 10 kph, with a weekly 5km parkrun - 3 of them at an easy pace and the fourth hard. I'm 85 and aim to better a modest PB that has been around for too long.
Love your content. However I am surprised Tom’s easy pace is 6:20/km when his tempo is 5:40/km. Judging by the breathing I would guess his easy pace to likely be around 7:20/km. Majority of us recreational runners are looking for an excuse to run faster on an easy day anyway, and 6:20/km ‘easy’ run for someone with a 10km PB pace around 6:00/km sounds like a recipe for injury
I would agree with this sentiment too, as my easy run pace is about 7:05/km and 6:20/km would be my tempo pace. However, it could be age-dependent as I'm 50+ so my numbers would naturally be slower than someone 15-20 years younger
One of the problems is that you can hit a pace where slowing down actually isn't any easier. For me thats the 10:30 to 12:00 minute mile pace. My long runs are around 9:30-9:45 moving, and I can run ~ a 52 mile 10k when I'm in decent marathon shape (Never trained specifically for a 10k).
@@JaigarfulI completely agree and I don’t think I have ever seen this discussed. Pace is not linear with RPE, and I’m sure it’s wildly variable across runners.
So useful, thanks Andy and Tom. I’m definitely aware of being a one pace runner and need to start doing some different sessions if I ever want to get my 5k time down!
Awesome video that really helps simplify all the running jargon for new-to-running runners, thank you! Can I ask if you work out your paces etc, how to go about deciding ‘race pace’ or creating a time goal for a race you haven’t done? Context in my case - running a 10km race in January and not sure what a realistic but “push it” goal time is as have only parkruns to go off for timed efforts.
A general rule of thumb is to multiply your 5k time by about 2.1 (I would say maybe 2.15 to be safer) but it is dependent on a few things. Does the 5k course match the 10k course? I.e. both flat. Is it the same terrain. More seasoned runners a more likely to be closer to the prediction models. I would say get comfortable running for time and distance in your training block, makes the goal pace more realistic.
This was a very relevant video for me. I'm training for my second marathon and hoping to knock some decent time off from my previous. I had an interval/threshold workout that I didn't think I'd be able to do, but surprisingly I was able to hit the paces suggested (barely lol). So yeah, sometimes you just have to try those difficult workouts to see what you can do. My husband just started running and is definitely a one pace runner - always hard short runs. I'm trying to teach him the importance of different runs for different purposes. I'll definitely be sharing this with him
Thanks. That is so helpfull. I started running at the age of 58 (2 years ago). It was fascinating how quick I progressed and that was motivating too. Unfortunately this year I had lots of health issues. My achilles tendons caused me a lot of pain. I had to pause for almost half a year. Now I can run again without pain and I am back at the start. I use a watch to control my pace by my heartrate and it is a bit frustrating that I have to run that slow now to stay in the right HR zone. It's almost 2 minutes per km more, than I was used to be prior to my pause. I hope it will get better soon but I am confident it will.
Really good post! I had to beg, borrow and steal to learn this … As a previous ‘one speed’ runner my goal was to go out and smash last time’s pace. If I failed - depression! 👀 Having focused sessions has been a game changer (for form and motivation). I still think that the labels runners use are a bit woolly (easy, tempo,long & interval) … so I’ve ‘made up’ my own. Essentially I will increase / decrease my ‘pace’ per kilometre depending on my estimated race day goal pace 😉👍
In training runs i force myself to run the first 1km with HR in warm up (Zone 1!) and then the second km in Easy (Zone 2). If the run is a faster run I do those slow km as part of the warm up. I find the pacier parts of the runs a lot easier with this type of warm up (I am 59 and average pace wise).
Absolutely love the content bro As a runner who isnt guided by pros .. An aspiring good marathon runner .. these videos help me become more knowledge. The part with the zone 2 and crossing over into zone 3 is something i only realise watching this video .. If u in zone 2, and the heart rate is steady .. or just increasing by 1 or 2 beats over the course of the run .. thats just a normal zone 2 run . If you running in zone 2 like how sculy says .. your heart rate is gonna increase overtime. And u have to pace your run in such a way, that your body doesnt goes into zone 3 before the 45 minute period ends .. The heart rate will increase .. but dont run at that intensity where the heart rate goes onto zone 3 in a short space of time .. If it goes over very quickly. You not ready for the proper form of zone 2 running .. So just run in general until your fitness reaches thst level where your heart rate stabilizes overtime .
This is very helpful! I’ve had to search what tempo and threshold meant and still didn’t have a complete understanding… I’ll definitely want to save this to reference every so often. Thank you for this video!!!
I need to get back into doing strides. When I was doing them regularly it made a huge difference to my running. Makes your speed changes really snappy, great for overtaking other runners. 😅
I've been doing my long runs on the treadmill where I can just set a timer, keep the treadmill at a set speed, and then I watch a funny TV show or movie to pass the time. It's really helped with the length of the run. Plus, the run is easy enough where you're actually able to concentrate on the movie/show. My speed runs definitely require fast tempo music, and then my short easy runs are accompanied by fun music that I like or an audiobook.
12:45 How can Toms interval pace be 4:30? Based on the other paces shown, this feels way off. edit: Ow, his 10k pb is 59:51? Then, using a simple race calculator, his easy pace is more like 6:50 - 7:30. No wonder he was breathing heavy already when running 6:20. That's a little bit faster than his (theoretical) marathon pace. His interval pace is probably close to 5:15. Ofcourse, RPE can be a helpful way to run at the appropriate feel.. But I think it's also helpful to give people guidelines for using the appropriate pace ranges. Considering the use of a pace calculator like Jack Daniels VDOT calculator would have been a nice addition to the video.
Exactly, I was just about to write this. He says at 3:28 that he has slowed down his easy runs, but he is still about 45s/km too fast. I think running too fast puts a lot of people off running because they do a hard run every time and knacker themselves. It took me a long time to come around to see the benefit of an easy run, but now I love them.
I don't believe that's 100% correct. My 10k PB is also just under an hour like Tom. And my easy pace is 6:30. My parkrun 5ks is 30 mins (6:00). If I drop down to 7:00 it feels so sluggish that it feels exhausting - like I have to try hard to slow down. I can also manage short 1min Intervals between 4:30-5:00.
Just to add, neither my 5km or 10km are all out, push every km hard, type of effort. They are what I feel I can comfortably sustain without feeling I have to stop midway.
@runningchannel ooh, give me a while to think about that... Still early in my running phase, so I don't quite know what I don't know yet! (Though I have watched a lot of videos from Running Channel - and other running channels. :-) )
This video was very informative. Ever since I started running this year, I felt like I had only one pace. I guess it's because I was always chasing a PB on each run I went. I should learn to slow down😅. I gained some useful information from this video. Thanks, The Running Channel.🙏
Another good gauge to know if it’s an easy run is breathing in and out your nose. If you can breath purely through your nose it’s a good easy run pace.
I liked this video it opens door for science of running. I am still confused on the Max HR. How can we meaure it? Also how do you put paces in training? I am assuming Max HR is a good reference. Thanks again!
As someone who has resumed running after over 25 years, just keeping going is my goal hehehe ... regardless of pace... no fear of me running "too fast" 🙂
Where I started (what got me down from 30 mins to below 25 min 5k) Per week 1 fast 3k - all out. (Say a Mon/Tues) 1 steady/slow 7k slower run (Thursday) 1 Parkrun - blend the two above (Saturday) What I do now ( 22min 5k) 1 interval or hill repeats (approx 10k effort of 800ms, or 400m intervals at above target pace) (Tues / Wed) 1 Long run - aim for something in the teen-km Say 1-2hrs…. up to max HalfMara (Sunday) 1 Parkrun - with a recovery jog after (Saturday) Optional 1 jog with the dog / wife per week if legs feel ok… say 30 mins Occasional Tempo run to encourage sustainability
I thought “easy run” was just what I labeled my runs on Strava where I felt like I was going to die but wanted to impress the 3 people that give me kudos on every run
😂😂😂😂
Mr popular here with 3 people giving kudos most of the times im at zero or nothing 😂
@@uramis00 literally same lol! I got a kudos for the first time ever the other day and I was like "What is happening???"
😂
🤣🤣🤣
Really useful video. It’s great to have Andy to offer a professional runners perspective. But I think it’s even more important to have Tom to offer the perspective of the majority of runners. As a new runner, this channel has been an amazing source of information and entertainment. Thank you.
I love this channel, I think there are way more "Tom" runners than "Andy's" Thanks for the info and motivation
Andy was an olympian so definitely 😅
Tom and Andy have a wonderful dynamic - they should do more videos together! Great blokes.
We'll see what we can do!
These are such great instructional videos for normal runners. It seems most TH-camrs provide advice for only top tier runners who have time to run 5 days a week and aiming for 2 ½ hour marathons when most will never even do a marathon.
❤ The Running Channel!
So so glad you find them useful! 😁
It's great to see people who are slower and struggle a bit, on the channel. Tom is a far better runner than me and all credit and respect to him. It's nice to be reminded that "normal" runners still exist. Much love
Not sure why you would label a clearly obese (let's be real here) person as a "normal" runner?
No one wants to be normal, and no one wants to be fat....so it doesn't make sense to me for those to be considered "normal"!?
@@SteveNinetyski he's running 6.30kms which is pretty normal pace. I think your focused too much on his body
@@SteveNinetyskimany people (including me)are of that size when starting. If your only comparing yourself with marathon/olympic runners you will give up a lot easier. He is a lot more normal than someone who is probably in the top 5-10% in fitness.
That "easy pace" is at the very upper end for Tom. For Andy it's very easy
Ya if 5.59 km is 10k pb pace, which isn’t far off what I am and is what Tom recently did, then 6.20 is unlikely zone 2 pace
@@brianmasterson9836 You can hear it in his voice, that's the sort of speaking if I'm doing a social run that I should be slowing down because somebody's being dragged along
@brianmasterson9836 Agreed, add to that he can barely speak. His easy run should be at least a minute slower per km than his 10k pb.
@@brianmasterson9836 should be in Z3 close to Z4 tbh. I can do "conversational" pace like Andy here and in Z4, lol
I agree, that "easy pace" is too fast for Tom. He's not able to say full sentences without stopping for breath. Slow down, Tom!!
my club has been putting on a "long run clinic" with the idea of forcing people to slow down. I Have found that very useful as I have historically done my long runs way too fast. I am now feeling much better during and after my long runs than when running alone. I am also practicing different fueling strategies on these runs.
Always love seeing Tom on the channel! This is why i think the running channel has the best overall content, it shows every spectrum of running individuals, from olympians, right down to the casuals. As an older, fairly inexperienced and predominantly slower runner, I really enjoy seeing a very relatable and likable person going thru what i feel i go thru week in week out! It can be a bit demoralising seeing the 'gazelles' lapping you at track days and park runs. Its sometimes worth remembering that YOU are someones inspiration too! Running is for everyone! Keep up the great content.
Great tips. Good to see how to apply it
Absolutely agreed 👍🏼 😊
I love Tom in this video, finally a runner I can relate to!
I too have just recently graduated from a 1 pace runner to a multi pace runner, in large part to this channel! Congrats and thanks for everything y’all do!
I've been into running on/off since I was 12. I'd get really fit, set a parkrun PB, and then lose motivation and not run for a year at a time. Recently started training for a marathon and I realised that whilst I used to dread my runs and do maybe a couple a week, now that I learnt to chill out I do way more miles. Last couple weeks I've been doing 70km weeks which is unprecedented for me, and I actually enjoy it; relaxing and listening to a podcast for an hour means you'll end up training far more often! I've fallen back in love with running at 22 solely because I'm focusing on enjoying it rather than speed
This has come at the perfect time! I’m training for my first 10K in Feb and this is so useful! I did my first interval training session and really enjoyed it.
I just completed my first half marathon. Used this channel a lot during the 5 months training. I liked that this was going through and showing examples of the different types of running explanations and words that mean similar things. Very comprehensive and relevant. Thanks
This is one of the best instruction videos TRC has done. Thank you! It covers a lot of basics for the average runner. And Tom is my kind of runner and the reason I did Chicago last month as my first marathon! Thanks TRC.
Brilliant having both of you together doing a video. Thanks guys, really useful.
Really glad you enjoyed it!
If you run with a partner who has a faster "easy" run than you, it's important for them to slow down as they naturally will want to go faster. If you speed up to them, it doesn't stay easy for you. Youll likely end up red faced and gasping. Your partner needs to remember it's YOUR easy pace.
Or if you run with someone who has no concept of an easy run. Which seems to be 90% of runners.
Hippos 😂😂😂😂❤
Great video ❤
Or find a partner nearer to your running ability if possible so you both get something out of the session.
I heard Kelley Robert’s explain tempo pace as “the pace you run when your faster friend says they will slow down and run with you, but after a mile or two they are doing easy for them and not easy for you”
Excellent questions from Tom and excellent answers from Andy. Thank you so much. I watch a lot of videos several times because I never want to miss something I didn't know. Cheers from Washington!
Tom’s paces seem off. His 10k PB pace a month ago was 5:59/km.
How can his easy pace possibly be 6:20/km..?
It’s almost certainly more like 7:00/km.
Also, I can’t help thinking that Tom’s cadence could do with being increased.
An episode going in more detail into Tom’s running could be really interesting and educational!
Thank you, I thought I was the only one confused by this! I think he actually meant that an easy run for him was running at a speed of 6.2km/hr but the editor thought he meant 6.2 minute km (which is a speed of 9.5km/hr). It seemed super off for me as well.
I like this topic as my zone 2 pace is 9'30" / km
May be more videos about very slow runner would be helpful
Haha, yes me too, my zone 2 is a slow shuffle 😅
Such a brilliant video and a good reminder to me to keep my runs varied. This showing and telling makes it all make sense in a way that just talking about it doesn't. As I'm just coming back from injury, I'm limited to easy and a little bit of steady running, but I can't wait to get back to intervals and tempo (remind me of that when I'm complaining about it 😂)
Thank you for this Tom and Andy. As a new runner I often find myself starting an easy run with the intention to stay in that zone only to find myself getting faster if I feel good, and having to slow myself down, if I remember. Maybe I should use my watch to set an alarm, hr and pace. ⏰
Another excellent video - Tom is really smashing it lately!!
Thanks Craig!
Fantastic topic! I loved how you showed us what the efforts look like on someone experiencing them. Also, Tom is getting very fast with his consistent training. Way to go, Tom!
Love this video, Tom is always great when he's on as he's similar to my mindset with running. Great video and informative.
This is a fantastic video. While I’m much closer to Andy in pace than most people ever will be, I’m really glad you make many videos like this that cater more to the typical everyday runner. I have no doubt these kind of vids motivate newer and less experienced runners and give many runners the confidence they need, and realise there’s many, many more Tom’s in the world than Andy’s. Keep it up with the fantastic videos like this one!
Great video thanks! I like how Andy said switching up paces in the run is where the magic happens. Also I like how the British say marathon! (We say “marathawn” in Virginia)
I use the Nike Run Club App. This was a great video breakdown of what they cover too fast on each run. Thank you for slowing it down and breaking it down.
Thanks for this - am starting my london marathon training in a months time and will watch this again to keep me going
Good luck! How are you feeling about it?
@ fairly calm - I’ve done my first half this year but am just starting back post major surgery in September so am building up my mileage via c5k this month and next
Amazing content! 🙌 I’ll be coming back to this one again and again. Andy’s professional perspectives and tips, combined with an appropriate amount of fun and jokes, and most importantly a perspective that makes me understand all the terms and how they are used. Amazing work! Thanks guys! 😄🙏🏁👟
Thanks for giving clarity to this essential area. Clear and concise information. 👍
Just started training for a half marathon and this channel is my main source for tips and advice. Thanks
One of the greatest running videos, not just from this channel, but out there. Thank you 😊
Your podcast and all your TH-cam videos are helping me so much during my first marathon training ever! Keep it up! :)
Thank you, guys 😊
I love videos with Tom! He is more relatable to me. I wish you had an older female runner to inspire us. I’m 53 and started running just over one year ago, it would love to see someone like me 🏃♀️
Agreed. I enjoy this channel but haven’t seen any older runners, and by that I mean 50 or 60 plus. That would be useful because I think we face some additional challenges.
I've emailed, messaged and asked in the TRC Club about this! I'm 66 and there are some amazing older runners out there. I hope they will feature some eventually, if only to stop me nagging them about it!
I think you should do an episode where you send Tom in for some lab analytics (lactate threshold, v02max, and gait analysis). Its not something most beginner or slower runners usually get to do so I think it will be a really interesting exercise and show if his perceived efforts and running techniques are backed up by science.
My own guess is that Tom's gait / cadence is making him work too hard for the pace and a slight tweak there will have him gliding across the park talking everyones ear off.
That would be very interesting.
Thanks for this video. Simple to understand but clear division of running week with different kinds of runs and pace!
I use the treadmill for my most controlled runs. I’ll maybe aim to do 5k starting at say 7.30 pace (I’m 71 so can’t emulate the speeds discussed in the video) then increase by .1kph every .25kms. This can obviously be varied in all sorts of ways though I have to say there’s a limit to how long I can spend on a treadmill.
I too use the treadmill like that. My current routine consists of two weekly treadmill sessions when I include a half dozen intervals at 9 or 10 kph, with a weekly 5km parkrun - 3 of them at an easy pace and the fourth hard. I'm 85 and aim to better a modest PB that has been around for too long.
Best running channel. Learning lots of good info
Thank you for acknowledging the love-hate relationship!
Love your content. However I am surprised Tom’s easy pace is 6:20/km when his tempo is 5:40/km. Judging by the breathing I would guess his easy pace to likely be around 7:20/km. Majority of us recreational runners are looking for an excuse to run faster on an easy day anyway, and 6:20/km ‘easy’ run for someone with a 10km PB pace around 6:00/km sounds like a recipe for injury
Came to say this as well. Considering my 10km personal best is high 42 minutes, and I run my easy runs at 6 minute/km pace.
it could be that, but also he's being filmed and trying to remember the script (being potentially flustered can make it harder than it usually is)
I would agree with this sentiment too, as my easy run pace is about 7:05/km and 6:20/km would be my tempo pace. However, it could be age-dependent as I'm 50+ so my numbers would naturally be slower than someone 15-20 years younger
One of the problems is that you can hit a pace where slowing down actually isn't any easier. For me thats the 10:30 to 12:00 minute mile pace. My long runs are around 9:30-9:45 moving, and I can run ~ a 52 mile 10k when I'm in decent marathon shape (Never trained specifically for a 10k).
@@JaigarfulI completely agree and I don’t think I have ever seen this discussed. Pace is not linear with RPE, and I’m sure it’s wildly variable across runners.
Also, thanks for the mile pace conversion!🎉🎉🍻
Very helpful! Thanks guys
Great video, very helpful. As I get older (40s), I am really appreciating the slower recovery runs
I love running, eating and swimming ❤🏊
We really appreciate your work 👍
All great hobbies 😋
So useful, thanks Andy and Tom. I’m definitely aware of being a one pace runner and need to start doing some different sessions if I ever want to get my 5k time down!
This is such a helpful video.
(Anyone else think they might have been accidentally running hippos and trees pace here and there?)
Quality thanks! I’m getting ready for my first marathon
Awesome video that really helps simplify all the running jargon for new-to-running runners, thank you! Can I ask if you work out your paces etc, how to go about deciding ‘race pace’ or creating a time goal for a race you haven’t done? Context in my case - running a 10km race in January and not sure what a realistic but “push it” goal time is as have only parkruns to go off for timed efforts.
A general rule of thumb is to multiply your 5k time by about 2.1 (I would say maybe 2.15 to be safer) but it is dependent on a few things. Does the 5k course match the 10k course? I.e. both flat. Is it the same terrain. More seasoned runners a more likely to be closer to the prediction models. I would say get comfortable running for time and distance in your training block, makes the goal pace more realistic.
This was a very relevant video for me. I'm training for my second marathon and hoping to knock some decent time off from my previous. I had an interval/threshold workout that I didn't think I'd be able to do, but surprisingly I was able to hit the paces suggested (barely lol). So yeah, sometimes you just have to try those difficult workouts to see what you can do.
My husband just started running and is definitely a one pace runner - always hard short runs. I'm trying to teach him the importance of different runs for different purposes. I'll definitely be sharing this with him
I love Tom + Andy duo!! 😂
Great information as always from TRC, pacing zones and strategy are always easy to know but harder to master!
Thank you! ❤
We really appreciate your work 👍
Thanks. That is so helpfull. I started running at the age of 58 (2 years ago). It was fascinating how quick I progressed and that was motivating too. Unfortunately this year I had lots of health issues. My achilles tendons caused me a lot of pain. I had to pause for almost half a year. Now I can run again without pain and I am back at the start. I use a watch to control my pace by my heartrate and it is a bit frustrating that I have to run that slow now to stay in the right HR zone. It's almost 2 minutes per km more, than I was used to be prior to my pause. I hope it will get better soon but I am confident it will.
Slower runs are safer for not getting injuries, don’t be discouraged, run slow and have fun
This was a brilliant video and explained all running type so clearly! Thanks
Really good post! I had to beg, borrow and steal to learn this …
As a previous ‘one speed’ runner my goal was to go out and smash last time’s pace. If I failed - depression! 👀
Having focused sessions has been a game changer (for form and motivation).
I still think that the labels runners use are a bit woolly (easy, tempo,long & interval) … so I’ve ‘made up’ my own. Essentially I will increase / decrease my ‘pace’ per kilometre depending on my estimated race day goal pace 😉👍
This is great, I struggle with the pacing. I always seem to go out to fast, and pay the price. Thanks for this insight
In training runs i force myself to run the first 1km with HR in warm up (Zone 1!) and then the second km in Easy (Zone 2). If the run is a faster run I do those slow km as part of the warm up. I find the pacier parts of the runs a lot easier with this type of warm up (I am 59 and average pace wise).
Absolutely love the content bro
As a runner who isnt guided by pros ..
An aspiring good marathon runner .. these videos help me become more knowledge.
The part with the zone 2 and crossing over into zone 3 is something i only realise watching this video ..
If u in zone 2, and the heart rate is steady .. or just increasing by 1 or 2 beats over the course of the run .. thats just a normal zone 2 run .
If you running in zone 2 like how sculy says .. your heart rate is gonna increase overtime.
And u have to pace your run in such a way, that your body doesnt goes into zone 3 before the 45 minute period ends ..
The heart rate will increase .. but dont run at that intensity where the heart rate goes onto zone 3 in a short space of time ..
If it goes over very quickly. You not ready for the proper form of zone 2 running ..
So just run in general until your fitness reaches thst level where your heart rate stabilizes overtime .
All the information on the video was great!
Andy = Much Talk
Tom = Yup Yup Yup😂💪
This is very helpful! I’ve had to search what tempo and threshold meant and still didn’t have a complete understanding… I’ll definitely want to save this to reference every so often.
Thank you for this video!!!
Excellent advice! It helps me make more sense of all the different pace terms and how best to use them.
Really glad you found it so useful!
I’m learning a lot from your channel❤ thank you
This helped me out a lot long time running here thank you ❤
very useful info. Thank you
Really glad you liked it!!
Just finished my first marathon block and looking forward to 5k training. This was helpful!
I need to get back into doing strides.
When I was doing them regularly it made a huge difference to my running.
Makes your speed changes really snappy, great for overtaking other runners. 😅
They are tough in the moment but so worth it!
Fantastic vid, great help and thank you guys 😊
I need more Tom. He is the normal guy making us all feel seen!
Super helpful video! Thank you😁
It's great seeing Tom trying and getting fitter each episode.
Great video, thanks 🙂👍🏻
Great content. Thanks
I've been doing my long runs on the treadmill where I can just set a timer, keep the treadmill at a set speed, and then I watch a funny TV show or movie to pass the time. It's really helped with the length of the run. Plus, the run is easy enough where you're actually able to concentrate on the movie/show.
My speed runs definitely require fast tempo music, and then my short easy runs are accompanied by fun music that I like or an audiobook.
Brilliant advice thanks guys 👏🏽👏🏽
Super helpful video. Thanks, y’all!
12:45 How can Toms interval pace be 4:30? Based on the other paces shown, this feels way off.
edit: Ow, his 10k pb is 59:51? Then, using a simple race calculator, his easy pace is more like 6:50 - 7:30. No wonder he was breathing heavy already when running 6:20. That's a little bit faster than his (theoretical) marathon pace. His interval pace is probably close to 5:15.
Ofcourse, RPE can be a helpful way to run at the appropriate feel.. But I think it's also helpful to give people guidelines for using the appropriate pace ranges. Considering the use of a pace calculator like Jack Daniels VDOT calculator would have been a nice addition to the video.
Absolutely
Exactly, I was just about to write this. He says at 3:28 that he has slowed down his easy runs, but he is still about 45s/km too fast. I think running too fast puts a lot of people off running because they do a hard run every time and knacker themselves. It took me a long time to come around to see the benefit of an easy run, but now I love them.
I don't believe that's 100% correct. My 10k PB is also just under an hour like Tom. And my easy pace is 6:30. My parkrun 5ks is 30 mins (6:00). If I drop down to 7:00 it feels so sluggish that it feels exhausting - like I have to try hard to slow down. I can also manage short 1min Intervals between 4:30-5:00.
Just to add, neither my 5km or 10km are all out, push every km hard, type of effort. They are what I feel I can comfortably sustain without feeling I have to stop midway.
Thanks. This was really helpful.
No way his easy run pace is 6.20. Hes unďer heavy pressure trying to talk
Agree... more likely at upper side of zone 3
7.00 maybe
Great explanation of the zones and RPE. 🇨🇦
Really good to see what the pace would be for each session, I've always struggled with how fasti need to go
Glad it was useful!!
Great video, very informative
Very good information 👌👌
Thank you!
Good discussion, nicely illustrated. Thanks!
Glad you liked it! What else would you like to see explained?
@runningchannel ooh, give me a while to think about that...
Still early in my running phase, so I don't quite know what I don't know yet! (Though I have watched a lot of videos from Running Channel - and other running channels. :-) )
This video was very informative. Ever since I started running this year, I felt like I had only one pace. I guess it's because I was always chasing a PB on each run I went. I should learn to slow down😅. I gained some useful information from this video. Thanks, The Running Channel.🙏
Another good gauge to know if it’s an easy run is breathing in and out your nose. If you can breath purely through your nose it’s a good easy run pace.
Tom does Strides how I do Strides . . . Oops 😂
Thanks for the video on paces, as well as how to structure a week of running. 💛
Really glad you found it useful!
Thank you
I liked this video it opens door for science of running. I am still confused on the Max HR. How can we meaure it? Also how do you put paces in training? I am assuming Max HR is a good reference. Thanks again!
As someone who has resumed running after over 25 years, just keeping going is my goal hehehe ... regardless of pace... no fear of me running "too fast" 🙂
Where I started (what got me down from 30 mins to below 25 min 5k) Per week
1 fast 3k - all out. (Say a Mon/Tues)
1 steady/slow 7k slower run (Thursday)
1 Parkrun - blend the two above (Saturday)
What I do now ( 22min 5k)
1 interval or hill repeats (approx 10k effort of 800ms, or 400m intervals at above target pace) (Tues / Wed)
1 Long run - aim for something in the teen-km Say 1-2hrs…. up to max HalfMara (Sunday)
1 Parkrun - with a recovery jog after (Saturday)
Optional 1 jog with the dog / wife per week if legs feel ok… say 30 mins
Occasional Tempo run to encourage sustainability
I can definitely relate more with Tom - wonders how long it took to get to this point?
thanks started running again after getting destroyed by my first 21km event hahah
Everytime I add same hills my heartrate explodes.... but the time I take to recover drastically decreased over the last months.
His easy is 10😮 nice work
that was a great, informative and motivational video, love it! Cheers from a fan in Argentina
Heading to the UK soon. Where exactly are these videos being shot at? Looks lovely to run in. Is it battersea park?
I love Tom! "Hippos and trees!" LOL