Controlled Pace & Power
Workout - Controlled Pace & Power
- 15min @ 6'30''/km
- 15min @ 6'00''/km
- 5 lots of:
- 1min @ 4'15''/km
- 2min rest
- 10min @ 6'30''/km
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Intro: This breakdown comes from How To Run Without Getting Tired? | TRC Monthly Show EP10, from The Running Channel. The full episode is worth watching; the actionable takeaways are pulled out below.
Key points
- Your body is an engine. Fuel it with food and water before and during runs, including early mornings.
- Get enough sleep (7–9 hours). Recovery is when the body rebuilds.
- Think about what each run is meant to accomplish. Pushing hard every time leaves you drained. Ease back on perceived effort and run most of your training at conversational pace (RPE ~3–4).
- Recovery is as important as the training. One or two days off per week is standard.
- Time your workouts to match your target race. Train in the morning if your race starts at dawn.
Workout example
Monday – 45-minute easy run (conversational pace, 60–70% max HR)
- Relaxed breathing, stay hydrated, small carb snack 30 min before.
Wednesday – 30-minute easy run + 5 x 1-minute strides at 80–85% effort, 2 min jog recovery.
- Practice pacing without over-exerting.
Friday – Rest or active recovery (walk, gentle yoga).
- Sleep, hydration, balanced meal.All paces in minutes per mile or kilometre based on your preference. Adjust durations to your fitness.
Closing note: Try these on your next few runs and use the Pacing app to dial in speeds that fit you.