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 condensed breakdown comes from How To Run Without Getting Tired? | TRC Monthly Show EP10, a production from The Running Channel. The full episode is definitely worth watching, and here we’ve pulled out the actionable takeaways you can start using right away.
Key Points:
- Your body functions as an engine—fuel it properly with food and water before and during your runs, including those early mornings.
- Getting adequate sleep (7‑9 hours) lets your body rebuild and grow stronger.
- Consider what each run is meant to accomplish. Pushing hard every time leaves you drained; instead ease back on perceived effort and stick to conversational pace (RPE ~ 3‑4) for the bulk of your training.
- Recovery deserves equal weight with the training itself—taking one or two days off is standard practice and prevents running from becoming compulsive.
- Time your workouts to match your target race—train in the morning if your race starts at dawn, and so on, to build the right competition readiness.
Workout Example:
Monday – 45‑minute easy run (conversational pace, 60‑70 % of max HR)
• Focus on relaxed breathing, stay hydrated, and have a small carbohydrate snack 30 min before.
Wednesday – 30‑minute easy run + 5 × 1‑minute strides at 80‑85 % effort, 2‑min jog recovery.
• Use this to practice pacing without over‑exerting.
Friday – Rest or active recovery (walk, gentle yoga).
• Focus on sleep, hydration, and a balanced meal.*All paces are in minutes per mile or kilometers based on your personal preference; adjust the durations to match your current fitness.
Closing Note: Test these approaches on your next few runs, and use the Pacing app to dial in speeds that feel right for you. You’ll likely find yourself less fatigued and more in command during each workout. Keep at it and enjoy the process! 🚀