Do You Want To Get Faster? You NEED To Do This - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Do You Want To Get Faster? You NEED To Do This from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Running slow (Zone 2/easy or “conversational” pace) builds aerobic capacity, reduces injury risk, and speeds up recovery.
Aim for a pace 1–2 min per mile (or 40–70 sec per km) slower than your goal marathon pace; some coaches even suggest 2–3 min per mile slower.
Use perceived effort (you can still hold a conversation) or a heart‑rate monitor staying around 70 % of your heart‑rate reserve (Zone 1‑2).
Structure your week so ≈50‑80 % of total training time is spent at this easy pace (the classic 80/20 method).
Gradually increase easy‑run time by ~10 % each week and don’t forget to keep faster interval/tempo sessions for balance.

Workout Example:

Warm‑up: 5 min easy jog.
Main Easy Run: 30 min at conversational pace – if your marathon goal is 9 min/mi, run between 10 – 11 min/mi (or ~6 min km). Keep HR in Zone 1‑2 (~70 % HRR).
Cool‑down: 5 min easy jog. Tip: Track effort with a watch or a simple HR strap; if you notice your HR spiking into higher zones, slow down a bit.

Closing Note: Give this slow‑run workout a try today and feel free to adjust the pace to match your own goals using the Pacing app. Consistent easy runs will lay the foundation for faster, injury‑free training – so lace up, enjoy the conversation, and watch your speed improve!