How Do I Know How Fast to Run?

Workout Purpose

Your plan includes run workouts designed to improve aerobic, anaerobic and muscular endurance as well as speed skills.

To do this we use 5 Training Zones to structure the workouts. In the first week of your plan, you will see a key run fitness test to determine your thresholds and training zones.

Following Your Workouts

You can export your run workouts to your Garmin device and follow pace-based intensity zones as you run.

Or follow the description and train using Heart Rate or Rate of Perceived exertion as a measure of intensity.

You will first need to enter your threshold and training zones in your TrainingPeaks settings. Please check the short video below for how to do this:

Pace or Heart Rate?

For the best results use pace to follow speed, tempo and interval workouts.

For steady-state zone 1 or 2 workouts, your pace can depend on several factors, such as terrain, elevation and conditions. So for these, don't be too worried about sticking to a set pace.

Using your Run Threshold Heart Rate (rTHR) or Rate of Perceived Exertion (RPE) can work well instead. You will need to check the description before you set out on your run. 

Garmin Connect Settings

When you follow steady-state runs using heart rate your threshold and training zones on your training device need to match those in your TrainingPeaks settings. This will allow you to check you remain in the correct HR Zone as you run. Check this article for more on this.

For other devices go to the relevant manual for instructions.

Copyright MyProCoach™ Ltd © January 2020. All rights reserved.