As of now, only my recovery runs are very easy (HR 72% max).
I stick to higher and different paces (and HR) for my weekly hour run (marathon pace), 3-5km pace shorter runs, and today's half hour run today (half marathon pace).
A lot of factors go into HR. A new runner won't be very efficient so their HR will likely be higher at slow paces. As a runner I could hit 190s in my late 40s in workouts. My easy was around 130. I had 25 years of running efficiency so I could cruise with little effort and peg the HR running hard. I switched to cycling and my range initially was more like 140-165. It really was never easy when I was actually pedaling. A few years on the bike and I now have a bigger range because I have become more efficient with the specific muscle usage.
Body size matters. I had a friend who was 5'6", 120lb who ran 160 on his easy days and could hit 220 in workouts. Another friend 6'3", 190lb was like 120/180.
Heat / sun matters. HR will increase by 10bpm just from shade to sun on a warm day.
So it is best to use "Feel" as the guide to "easy". Conversation is the best indicator. If running alone, there should be no "strain" or minimal effort.
Have him ditch the watch and run by feel. Someone already said this but don’t have him run a set pace but by perceived effort and think steady rather than easy pace. Strides are great to add to his runs. Our new athletes are focusing on building a base to be ready for workouts once the season starts in August.
I wish he'd ditch the watch but he's got a group of hungry teammates who don't want to be bad, and for the first time in the school's history have bought in to distance running and post their runs. We've been doing 10 x 15 seconds on grass at the end of some of his runs.
I don’t know if it’s the same person posting under different handles, but lately there have been a lot of posts about going too slow on runs. Threshold runs. Easy Runs. Etc.
The general advice has been don’t worry about pace, it’s summer. But is that really true. I mean, there is such a thing as junk miles, no? Should a 4:30 hs miler really be running 8:30, 9 or 10min pace? It seems that is “running” versus training.
I recognize it’s been a hot summer… but seems to me that folks are being way too lax about pace on runs. I want my runners running comfortably hard most days. Otherwise they’re jogging. My teams have won may state championships and the have had great post collegiate success.
No way should any sub 5 hs miler training to be decent for cross country be running 9 or 10min pace. Am I the only one who feels this way?
Well, I can by long running and coaching experience during now over 50 years tell you it's not a feeling 'junk mileage' really is a fact, it's an absolute fact! If we analyses the training of low mileage world class top runners over the years of running we find the vast majority of them ran/runs most of their easy runs quite fast and about 70-80 % of max heartrate.This effective way of training seems to be even more effective than the traditional base building with alot of too slow running. - Magic Man J.S - 👋🧙♂️🇸🇪🇸🇪🇸🇪🧙♂️
Kenyans, long considered the best runners do extremely slow easy runs.
I don’t know if it’s the same person posting under different handles, but lately there have been a lot of posts about going too slow on runs. Threshold runs. Easy Runs. Etc.
The general advice has been don’t worry about pace, it’s summer. But is that really true. I mean, there is such a thing as junk miles, no? Should a 4:30 hs miler really be running 8:30, 9 or 10min pace? It seems that is “running” versus training.
I recognize it’s been a hot summer… but seems to me that folks are being way too lax about pace on runs. I want my runners running comfortably hard most days. Otherwise they’re jogging. My teams have won may state championships and the have had great post collegiate success.
No way should any sub 5 hs miler training to be decent for cross country be running 9 or 10min pace. Am I the only one who feels this way?
BTW, I have never run more than 10km or 1 hour in my life.
I simply calculate pace and HR from what is suggested table 4 in academic article ' Crossing the Golden Training Divide: The Science and Practice of Training World-Class 800- and 1500-m Runners'.
which notes easy runs 60-72% of HR, marathon pace runs 73-82% of HR, half marathon pace 83-87% HR, 10km pace 88-92% of HR, 3-5km pace 93% of HR or above.
Sure it is not a perfect system given individual range differences, but I am finding it a good way to judge my run pace and lift pace as i get fitter.
A lot of my weekly mileage is in the 60-72% zone, but the three harder days are apparently most important for developing my aerobic power in addition to slower runs.
This post was edited 1 minute after it was posted.
Well, I can by long running and coaching experience during now over 50 years tell you it's not a feeling 'junk mileage' really is a fact, it's an absolute fact! If we analyses the training of low mileage world class top runners over the years of running we find the vast majority of them ran/runs most of their easy runs quite fast and about 70-80 % of max heartrate.This effective way of training seems to be even more effective than the traditional base building with alot of too slow running. - Magic Man J.S - 👋🧙♂️🇸🇪🇸🇪🇸🇪🧙♂️
Kenyans, long considered the best runners do extremely slow easy runs.
Just stop your nonsense pls
The only nonsense is posts like this one from you. E.g Kipchoge was told in one article to never run faster than 8- 10 min / mile in his easy runs. How can some people believe in such stories?)) In another article it was told Kipchoge's coach Sang heard about this and just laughed )) 🤣🤣🤣......I don't say it never happens Kipchoge runs a recovery jog at 8 min mile pace, but then it's just that , a recovery jog after a tougher interval session or race day before.
Well, I can by long running and coaching experience during now over 50 years tell you it's not a feeling 'junk mileage' really is a fact, it's an absolute fact! If we analyses the training of low mileage world class top runners over the years of running we find the vast majority of them ran/runs most of their easy runs quite fast and about 70-80 % of max heartrate.This effective way of training seems to be even more effective than the traditional base building with alot of too slow running. - Magic Man J.S - 👋🧙♂️🇸🇪🇸🇪🇸🇪🧙♂️
When Wizard is taking your side of the argument, you know you have lost.
Kenyans, long considered the best runners do extremely slow easy runs.
Just stop your nonsense pls
The only nonsense is posts like this one from you. E.g Kipchoge was told in one article to never run faster than 8- 10 min / mile in his easy runs. How can some people believe in such stories?)) In another article it was told Kipchoge's coach Sang heard about this and just laughed )) 🤣🤣🤣......I don't say it never happens Kipchoge runs a recovery jog at 8 min mile pace, but then it's just that , a recovery jog after a tougher interval session or race day before.
They act as though the Kenyan runs are a monolith. They might start very slow but don’t stay there. You can make a case that you can’t run the first mile too slowly as it’s a warmup but by mile 3-4 they are not running 10 min pace.😂
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Multiple state championships. Multiple post hs collegiate all Americans. I A few Olympic trials qualifiers. I’ll keep my philosophy. I find with my hs teams where the kids are still learning, comfortably hard is often slightly more than a jog. You clearly never coached hs kids before. The pain tolerance for most kids is absurdly low and if you ask them to run easy they’ll milk it and walk/jog. That is great for a freshman who has never run… but once you get to about sun 5 in the mile it’s time to train.
Case in point. I have an athlete that routinely runs 6:45-7:30 pace with his teammates and by himself will not think twice about running 9-10min pace stoping frequently (tie shoe, grab a drink, stretch, wait for a light, etc). He will come back from 9-10 min pace and say it was the same effort as 6:45-7:30 pace. He just can’t differentiate. I have found this to be a common problem with sophomores and juniors in particular. I tell him to run comfortably hard and he brings it down to 8:00-8:30 pace… which is fine. Still not where he would be if he was with people but good enough. Is it tempo pace for him? Absolutely not. Is he not recovering? Absolutely not. He just has poor perception of effort.
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