This is mostly for myself ... I often forget the subtle differences between different paces, and needed an easy place to go for reference.
- Jog recovery – a period of extremely slow running (barely above walking pace) in between the efforts in a speed session.
- Easy – a gentle jog at below 60% working heart rate (WHR). Running at this intensity will help your body recover between harder workouts, while still building your aerobic fitness and muscle-strength.
- Slow – conversational pace (60-65% WHR). This is the speed at which you should do your long runs - it might feel awkward at first, but it’s better to hold back initially and last the distance than set off too fast and burn out just a few miles later.
- Steady – a comfortable, but purposeful, pace, similar to your marathon pace (65-75% WHR). The ‘steady’ run helps teach your body economy, and also familiarises you with the speed you should set off on marathon day. After a few runs at this pace, make a