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 Power, Heart Rate or Rate of Perceived Exertion (feel).

You will 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?

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. Heart Rate (rTHR) or Feel can work well instead. 

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.

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