Running training paces: easy, tempo, intervals
Almost every training problem comes from running all sessions at the same pace, neither very easy nor very hard. Each session has its own pace and purpose.
Who is it for?
For any runner who wants to understand why they train at different paces and how to pick the right one in each session.
Easy and long
Easy pace is for long runs and regular runs: you can hold a conversation. It builds the aerobic base and makes up most of the week's volume.
Tempo and race pace
Tempo is comfortably hard, a sustained effort that teaches you to endure. Race pace is what you want to hold on race day: it's trained in longer blocks with short rest.
Intervals and recovery
Intervals are segments faster than race pace, with rest to recover. They're used to build speed. The rests, jogging or walking, are part of the workout.
Common mistakes
- Easy runs at medium pace.
- Running the first intervals too fast and being unable to finish.
- Using another person's paces or an old time.
- Not updating paces as you improve.
Frequently asked questions
How do I calculate my paces?
From a recent result (for example your latest 5K or 10K) or a controlled test. Paces are updated as you improve.
What if I train by feel?
That works too: easy means you can talk, tempo is a sustained but controlled effort. Paces are a guide; how you feel tells you how you're doing.