From Strength Running to AI Coaching: Building Personalized Training Communities
Finding Your Pace: The Art and Science of Personalised Running
1. A morning on the river path
I still remember the first time I stood at the water’s edge on a mist‑filled morning, the river glimmering like a ribbon of silver. My breath formed tiny clouds, and the world seemed to pause for a heartbeat. I could have simply jogged past, but something in the quiet asked me: What pace does my body truly want today?
That question sparked a series of “aha” moments that still colour my training decisions.
2. Story development – the struggle of guessing
For years I ran by feel alone – a quick glance at the watch, a gut feeling about effort, and a hopeful belief that I’d hit the right speed. Some weeks I’d finish a 10 mi run feeling fresh; other weeks I’d crawl home, sore, and wondering whether I’d pushed too hard. The inconsistency wasn’t just frustrating – it was a reminder that intuition, while valuable, can be misleading when the body is tired, stressed, or simply adapting.
When I finally sat down with a research paper on lactate threshold and *heart‑rate variability**, the numbers stopped being abstract. They explained why a “hard‑but‑comfortable” feel could mean two very different physiological states.
3. Concept exploration – personalised pace zones and the science behind them
The science
- Lactate threshold (LT): The intensity at which blood lactate begins to accumulate faster than it can be cleared. Training just below LT improves aerobic efficiency; training just above it boosts speed and tolerance.
- Heart‑rate variability (HRV): A day‑to‑day marker of autonomic balance. A lower HRV often signals fatigue or stress, suggesting a more conservative pace.
- Perceived exertion (RPE): The subjective scale (1‑10) that, when calibrated against objective data, becomes a reliable guide.
Turning science into zones
Researchers and coaches commonly split training into 3‑5 zones:
- Easy (Recovery) – 0.5 km/h below LT, RPE 2‑3
- Aerobic (Base) – up to LT, RPE 4‑5
- Tempo (Lactate) – just above LT, RPE 6‑7
- Threshold (Lactate‑clear) – 5‑10 % above LT, RPE 8
- Anaerobic (Speed) – maximal effort, RPE 9‑10
When you know your zones, every run can be purpose‑driven rather than a guess.
4. Practical application – self‑coaching with adaptive tools
Step‑by‑step self‑coaching
- Establish your baseline – Run a 5 km time trial, record average heart‑rate and RPE. Use the data to estimate your LT (≈ 85 % of max HR for most runners).
- Define personal zones – Input the trial data into a simple spreadsheet or a platform that offers personalised pace zones. The zones will automatically adjust as you improve.
- Choose a weekly focus – Rotate between Easy, Aerobic and Tempo days. For a busy runner, a adaptive training plan will suggest the right mix based on your recent HRV and completed mileage.
- Use real‑time feedback – During a run, glance at the live heart‑rate or pace read‑out. If you drift into the next zone unintentionally, gently slow or speed up to stay within the target.
- Create custom workouts – Design interval sessions that sit exactly in the desired zone. For example, “4 × 800 m at Tempo pace with 2 min easy jog between”. Save the session to a collection for easy reuse.
- Share and learn – Post a brief summary of the workout to a community forum. Seeing how peers tweak the same zones often sparks fresh ideas and keeps motivation high.
Why these features matter
- Personalised pace zones give you a scientific safety net, preventing over‑training and under‑loading.
- Adaptive training respects life’s ebbs and flows – if a week is busier, the plan scales back intensity without losing structure.
- Custom workouts let you apply the zones to the exact distance you need for a race or a fitness goal.
- Real‑time feedback turns every run into a data‑rich learning experience, so you can instantly correct course.
- Collections and community sharing turn solitary miles into a collaborative journey, where ideas are tested, refined, and celebrated together.
5. Closing & workout – a starter session to feel your zones
“The beauty of running is that it’s a long game – and the more you learn to listen to your body, the more you’ll get out of it.”
If you’re ready to put the science into practice, try the “5 km Personalised Pace Intro”:
| Segment | Distance | Target zone | RPE |
|---|---|---|---|
| Warm‑up | 1 km | Easy | 2‑3 |
| Main set | 3 km | Aerobic (base) – stay just below your lactate threshold | 4‑5 |
| Cool‑down | 1 km | Easy | 2‑3 |
How to run it:
- Before you start, check your latest HRV reading; if it’s low, keep the Aerobic segment a touch slower.
- Use a watch or phone app that shows live pace and heart‑rate; aim to stay within the zone numbers.
- After the run, note how you felt on the RPE scale and log the average heart‑rate. Over the next weeks, compare these notes to see progress.
Happy running – and if you want to try this, here’s a simple workout to get you started. Remember, every kilometre you run with purpose brings you one step closer to the runner you’ve always wanted to be.
References
- I’m Publishing a Book: 101 Simple Ways to be a Better Runner - Strength Running (Blog)
- What’s New at Strength Running (Plus: a big, ambitious project!) - Strength Running (Blog)
- Happy Birthday Strength Running! I have gifts for you… - Strength Running (Blog)
- Jason Fitzgerald: Founder of Strength Running - Strength Running (Blog)
- Team Strength Running is Now Open! - Strength Running (Blog)
- Welcome to the first episode of Q&A with Coach! - Strength Running (Blog)
- Get to Know Jason: An Interview with Strength Running’s Jason Fitzgerald - Strength Running (Blog)
- Trail Running in Rock Creek Park with Jason Fitzgerald - YouTube (YouTube Video)
Collection - Find Your Pace: 3-Week Intro Program
The 5km Baseline Test
View workout details
- 15min @ 7'00''/km
- 5.0km @ 4'30''/km
- 10min @ 7'00''/km
Easy Zone Run
View workout details
- 5min @ 8'00''/km
- 20min @ 7'00''/km
- 5min @ 8'00''/km
to import the collection after you install it.
