Conversation Pace Run
Conversation pace running should
be a staple to any training plan. In
fact 75-80% of your weekly mileage should be done at conversation pace. So what exactly does that mean?
be a staple to any training plan. In
fact 75-80% of your weekly mileage should be done at conversation pace. So what exactly does that mean?
Think about a normal run for
you. Are you breathing heavily and
struggle to get any words out? Or are
you relaxed, breathing easy and feeling good?
you. Are you breathing heavily and
struggle to get any words out? Or are
you relaxed, breathing easy and feeling good?
Conversation pace is that
relaxed, breathing easily, feeling good kind of run. It’s the pace you can run and hold a
conversation or even sing a song at submaximal effort.
relaxed, breathing easily, feeling good kind of run. It’s the pace you can run and hold a
conversation or even sing a song at submaximal effort.
Most runners tend run too
hard, too often. “If I am pushing myself to the limit every day, I will get faster in a
race. Right?” Wrong.
High intensity running on an everyday basis will get you injured and/or
burnt out very fast. Don’t get me wrong—it can also be difficult
slowing yourself down but it will pay off in the long run.
hard, too often. “If I am pushing myself to the limit every day, I will get faster in a
race. Right?” Wrong.
High intensity running on an everyday basis will get you injured and/or
burnt out very fast. Don’t get me wrong—it can also be difficult
slowing yourself down but it will pay off in the long run.
What are some benefits of a
conversation pace run?
conversation pace run?
·
Increase aerobic capacity
Increase aerobic capacity
·
Increase and improve oxygen consumption
Increase and improve oxygen consumption
·
Improve fat metabolism
Improve fat metabolism
·
Improve stamina/endurance
Improve stamina/endurance
·
Helps the body adapt to the stress of sustained running
Helps the body adapt to the stress of sustained running
How can you make sure you’re
not pushing yourself too hard? At
various points during your run, do a little talk test. If you can’t spit out a sentence or two, slow
it down. Walk a little if you have to. Chances are you’re heart rate is too high and
you have crossed over into that anaerobic training zone where lactic acid
starts to build up and fatigue sets in quicker.
not pushing yourself too hard? At
various points during your run, do a little talk test. If you can’t spit out a sentence or two, slow
it down. Walk a little if you have to. Chances are you’re heart rate is too high and
you have crossed over into that anaerobic training zone where lactic acid
starts to build up and fatigue sets in quicker.
Fartlek Run
Fartlek is a Swedish word
meaning “speed play.” A Fartlek
run is just that—playing with speed!
It’s a form of interval training with fast bouts of running followed by
a recovery period at conversation pace.
meaning “speed play.” A Fartlek
run is just that—playing with speed!
It’s a form of interval training with fast bouts of running followed by
a recovery period at conversation pace.
While there are many benefits
to Fartlek training, a Fartlek run is meant to be fun. The goal is to vary your pace (at about
70-90% effort) throughout the run and vary the time/distance of the sprinting
and recovery phases.
to Fartlek training, a Fartlek run is meant to be fun. The goal is to vary your pace (at about
70-90% effort) throughout the run and vary the time/distance of the sprinting
and recovery phases.
A traditional Fartlek run
uses landmarks on your route as markers.
Sprint to the next mailbox, jog two telephone poles, sprint to the next
driveway, etc. The increase in speed
incorporates both the aerobic and anaerobic systems, challenging the
cardiovascular system.
uses landmarks on your route as markers.
Sprint to the next mailbox, jog two telephone poles, sprint to the next
driveway, etc. The increase in speed
incorporates both the aerobic and anaerobic systems, challenging the
cardiovascular system.
Running at the same pace all
the time will cause a runner to plateau.
Experiment with Fartlek runs to change gears and recruit different
muscle fibers. It also helps simulate
the racing experience. Think about the
small surges to pass another runner or slowing down to a walk at a water
station.
the time will cause a runner to plateau.
Experiment with Fartlek runs to change gears and recruit different
muscle fibers. It also helps simulate
the racing experience. Think about the
small surges to pass another runner or slowing down to a walk at a water
station.
What are the benefits of a
Fartlek run?
Fartlek run?
·
Increase speed
Increase speed
·
Improve endurance
Improve endurance
·
Build strength
Build strength
·
Recruit different muscle fibers
Recruit different muscle fibers
·
Varying intensities means greater calorie burn
Varying intensities means greater calorie burn
·
Practice and promote good running form
Practice and promote good running form
Fartlek running is great when
you are starting to incorporate speed workouts into your training. Make sure you have a good 4-8 weeks of
aerobic base building down before you start any interval training.
you are starting to incorporate speed workouts into your training. Make sure you have a good 4-8 weeks of
aerobic base building down before you start any interval training.
Don’t forget to warm up
before beginning a fartlek run! Start
with only a few repetitions in Week 1 and over time increase the number of
repetitions along with increasing speed intervals while decreasing rest intervals. Remember this is a form of interval training
and a hard effort so limit to once a week—not every run! With any interval training you want to avoid
doing too much too soon.
before beginning a fartlek run! Start
with only a few repetitions in Week 1 and over time increase the number of
repetitions along with increasing speed intervals while decreasing rest intervals. Remember this is a form of interval training
and a hard effort so limit to once a week—not every run! With any interval training you want to avoid
doing too much too soon.
Incorporate these two types of runs into your training routine & plan, progress, perform!
Blog post by Jen Skiba, RRCA Certified Running Coach.
