Episode 10 - Purposefully Pacing Your Runs for Improved Fitness

Episode Summary:

In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build cardiovascular efficiency. Tempo runs, around 10K pace, improve muscle efficiency, while track workouts at mile pace or VO2 max pace improve power. She emphasizes the need for intentional pacing and using benchmarks, such as a time trial or race results, to determine appropriate training paces. Strategic dosing of all three key paces is the most efficient way to improve your fitness over time.

Key Takeaways:

• Incorporate Three Key Paces: A well-rounded training plan should include easy, tempo, and track paces to target different aspects of running efficiency, from cardiovascular endurance to muscle power.
• Easy Pace for Aerobic Base: The majority of your runs should be at an easy pace to build cardiovascular efficiency, improve oxygen transport, and increase mitochondria size, forming the foundation for harder efforts.
• Tempo Runs for Muscle Efficiency: Tempo runs, typically around 10K pace, improve the muscles' metabolic efficiency and their ability to maintain harder efforts over time.
• Track Workouts for Power: Track workouts focus on VO2 max and enhance the body's ability to use oxygen efficiently, improving overall power and speed when done systematically.
• Strategic Use of Gray Zone: While the "gray zone" (paces between easy and tempo) should be used sparingly, it is essential for marathon and half-marathon training to simulate race pace and improve endurance when fatigued. 

Time Stamps:

[00:00] - Introduction and Overview of Running Economy

[03:06] - Importance of Easy Pace for Aerobic Base

[07:55] - Tempo Pace and Its Role in Training

[11:03] - Track Pace and VO2 Max Training

[14:44] - Strategic Use of Gray Zone and Race Pace Finishes

[19:04] - Final Summary and Takeaways

Quotes:

“[Purposeful pacing] is not trying to go out as fast as you can … It's running at a specific pace to elicit a specific physiological adaptation.”

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