Setting Running Intensity

Running Tips! There are many ways to represent intensity.

As opposed to indirect measures like heart rate. I like the simplicity and applicability of systems that represent intensity as a race pace (or effort level) e.g. 5k, 10k, Half Marathon, or Marathon race pace. But it is important that you train where you are and not based on a past glory race result.

“The advantage of such a system is that the focus is on what matters: running speed. Instead of using physiological parameters, it focuses on how closely the workout or run you are doing replicates the desired race. Why does that matter? Because of the training law of specificity.” Steve Magness

You can derive these paces from a recent race or time trial. 5000m is typically long enough to give you a good data point to put in a running pace calculator (I use the iOS VDOT Calc but there are others) which then gives you equivalent race paces at different distances.

I also like to use a pacing range, this is important because conditions differ and training load has an impact so there should be a +/- margin to still be considered good pacing and to give you the correct stimulus. 

To create these ranges I work out the race paces at two limiters on either side of the equivalent pace given to me by the app:

• For marathon race time plus/minus 5 mins

• For ½ marathon race time plus/minus 2½ mins

• For 10k race time plus/minus 1 min

• For 5k race time plus/minus 30 seconds

I find that having a range is much better than aiming for a single target. When performing the workouts I aim to stay within those margins. If after a training block, I am consistently pushing towards the faster end of the span then it might be time to re-test.

I do my long intervals at a  “comfortably hard” intensity level. This is a range of paces from marathon pace to 60-minute pace that can be termed tempo, steady-state, or threshold in training systems. Given that we have an ingrained idea that hard work must equal better results the tendency is to push the pace too much in these types of sessions whereas the real goal of optimal stimulus is achieved by a hard but under-control workout that results in feeling invigorated and not torn down. The question isn’t how “hard” can I train, the real question is how “easy” can I train and still get enough stimulus whilst leaving me fresh for the next session. Consistency is king.

The target duration at intensity depends on the pace (for me typically marathon pace thirty minutes, half marathon pace twenty-five minutes, and 60-minute pace twenty minutes) with a progression of how the reps are split and the recovery interval between them across the training blocks. So fewer splits and less recovery as fitness increases. This duration at intensity is designed to give me sufficient stimulus whilst considering the overall volume and intensity of other sessions in my plan. You are of course welcome to lengthen the duration, but please note that around 35 minutes total time is the maximum you should be doing at the faster end of this range even if you are a very high-level runner.

I tend to do very short intervals at 1500m (speed) or 3000m (speed endurance) pace. Therefore I choose a surface where these paces can be targeted. To get optimal stimulus training at the “right speed” is more important than the “right distance” and therefore I do most interval sessions based on duration. Contrary to what you might think, the workout stimulus occurs during the recovery interval, not the rep. This happens because your heart rate drops more quickly than at the rate at which previously pumped blood returns to your heart which stresses the heart chambers which in turn leads to an increase in stroke volume (so take the recovery intervals as seriously as you take the work!). These sessions also focus on the development of base speed and running economy which is a foundation for maintaining a higher % of this speed in races. Always warm up well and I strongly recommend that you incorporate running drills and strides into your warm-up.

The number of repetitions in a short interval session is prescribed as a recommendation. There is no magic in doing five, six, or ten reps. What is important is causing an appropriate level of fatigue during the workout. It is this fatigue that your body responds and adapts to. The number of reps at which I fatigue may change from week to week based on many factors (e.g., the training I did in the days prior to the workout, the amount of sleep, quality of nutrition, daily variation in performance, changes in fitness, etc.,). You may experience the same level of fatigue today after ten reps and next week after eight (or vice versa). You should always walk away from a session feeling like you are in control of the workout rather than feeling the workout is controlling you.