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Jan 2022
9:45am, 28 Jan 2022
16,795 posts
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larkim
If was being rational about it, that's my take too. Though it would make me wonder why plans specify a pace which is slower than "imagine you are racing 4 miles, run that as fast and evenly as you possibly can" unless there is supposed to be some sweet spot of effort which maxxes adaptations.
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Jan 2022
10:00am, 28 Jan 2022
11,888 posts
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jda
I think there’s a bit of a sweet spot but not so vital that going a bit hard will undo all the good work.
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Jan 2022
11:52am, 28 Jan 2022
18,978 posts
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Chrisull
Big G, like me you're down the South West, where nowhere is that flat, so I'm guessing a reasonable proportion of your running is hills. I'm the same 9.30-10 min miling, and 8.30/8.45 pace on the hills is pushing it (and I used to do that frequently).
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Jan 2022
12:44pm, 28 Jan 2022
1,436 posts
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Big_G
Chris, yeah, that’s right. Today’s approx 10 miles with about 900ft of elevation, averaging 9:20 min/miles and Wednesday’s 11 miles, 1200ft, partly trail, averaging 10min/miles are fairly standard for me. I can do flat routes as well (and most of my running routes do have flat sections) but basically that would be up and down the seafront and fairly dull if I did that all the time.
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Jan 2022
1:16pm, 28 Jan 2022
41,221 posts
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HappyG(rrr)
Long runs, without pace target, do it anywhere, hills, trails, enjoy! Keep pace low, it's a fat burning, aerobic and resilience building run, not speed work.
Specific speed - do it flat, with minimal encumbrance, preferably a running track, if not, the flat, avoiding traffic, including kids and dogs, and avoiding ice and wind if poss, weather permitting. Even on a treadmill, if necessary. That was my approach - with speed work less than 20% of total mileage/time.
I think long slow is the main thing - speed work, intervals, tempos, thresholds and even MP in long runs, all icing on top.  G
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Jan 2022
1:56pm, 28 Jan 2022
1,437 posts
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Big_G
HappyG, I have been doing mainly slow stuff for basically 2 years - never mind 80/20, probably more like 95/5! Presuming the Fetch infographic is accurate the average pace of all my runs combined last year was 9:41min/mile and average HR for the whole year 72% of max (I wear a HR strap although I did forget it last night, which is a very rare occurrence!). I am very happy with slow
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Jan 2022
6:24pm, 28 Jan 2022
17,981 posts
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KinkyS
LOL @ HappyG - I live in a wind tunnel of a valley, surrounded by hills, very few roads and about 500ft above sea level. I do not have any of these speed-specific things you speak of 🤣
The nearest I get to flat and unencumbered by traffic is the canal towpath. Trail, mud, cobbles, locks and killer geese. If I want tarmac then I'm looking at several hundred feet of climbing in even a relatively short run plus the risk of getting run down by a tractor.
My speedwork is character building!
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Jan 2022
6:34pm, 28 Jan 2022
5,689 posts
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Joe Hawk
Kinky - Presume you still parkrun though ?
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Jan 2022
8:04pm, 28 Jan 2022
17,982 posts
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KinkyS
I do, but my nearest event is multi-terrain with tight corners and close to 300ft ascent, and my second nearest is like a mini-fellrace and considered one of the toughest in the country. Fun yes, fast no!
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Jan 2022
8:16pm, 28 Jan 2022
5,690 posts
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Joe Hawk
Bet some mountain goat's go round in 16 odd minutes still lol
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