How Do I Know How Fast to Run?

Workout Purpose

Your training plan includes a mix of run workouts designed to improve:

• Aerobic endurance

• Anaerobic capacity

• Muscular endurance

• Speed and efficiency

To guide intensity, we use 5 Training Zones. In week one, you’ll complete a key run fitness test to set your thresholds and personalised zones.

How to Follow Your Run Workouts

You can follow workouts in a few different ways:

• Export to Garmin and follow pace-based zones directly on your watch

• Follow the workout description using:

  • Pace

  • Heart Rate

  • Rate of Perceived Exertion (RPE / feel)

👉 Make sure your threshold and training zones are entered in TrainingPeaks so everything aligns correctly.

Pace or Heart Rate — Which Should I Use?

Use Pace for:

• Speed sessions

• Tempo runs

• Interval workouts

Use Heart Rate or RPE for:

• Zone 1 and Zone 2 steady runs

• Runs affected by hills, terrain, weather, or fatigue

For easier runs, pace will naturally vary—focus on staying in the correct effort zone, not hitting an exact speed.

Garmin & Device Settings

If you’re using heart rate to guide steady runs:

• Ensure your HR threshold and zones match between:

  • TrainingPeaks

  • Garmin Connect / your device

This allows your watch to accurately display the correct HR zone during your run. Check this article for more on this.

For other devices, refer to the manufacturer’s instructions for setting training zones.

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