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Want to Run Better? Here’s Some Food For Thought

2 Aug 2023

Hey guys,

Hope you are all well! A gentle reminder that August signals the change in release structure of The Art of Movement newsletter. Free subscribers will still receive the standard edition as you know it, once per month, as well as weekly updates like THIS 👇🏽 where I will drop a little gem or two for you to keep in your mind to aid your training or healthy lifestyle. My hope is you will all upgrade to also receive my monthly premium newsletter, which will be a thing of beauty - my same wild, rambling theories, but with greater context, precision and actionable takeaway knowledge for you to apply to your world. Please upgrade your subscription now if you’d like to be part of my journey!

This week I’d just like to remind any of you runners out there, how vitally important it is that you understand your running paces and how to variate them in training to meet your objectives.

I was discussing with a client this week the main things to never forget to include within a well rounded running training programme:

  1. Slow and steady expands the tank - You know what it’s like to ‘run out of steam’, or be ‘running on empty’ when pushing yourself running. Your ‘tank’ is your ceiling - it could be referred to as your Vo2 max, and we can expand the tank through training. Running fast all the time is an easy way to ensure you address the non-negotiable of mileage when training. Fast runs are usually limited in distance, and don’t allow you to rack up the mileage required to expand your tank the way you need to. Have slow, long runs in your programme.

  2. Threshold training is key. If you are training for an event (10k, half marathon, marathon), understanding your race pace is key. Know what pace it is you need to run at, and in your training, practice getting yourself there and beyond. If my race pace is 5:00 min/km, my 5km and 10km runs will be performed faster than this pace, to test my lactate threshold and push it to a place where I am not building up rapid fatigue when I run at race pace. If you can run 10km at 4:30 min/km pace, 5:00 will feel comparatively easy and get you over the line in style.

  3. Interval training elevates your speed ceiling - So if long, slow runs expand our tank, how do we get used to running faster? How can I maintain a fast pace if I’m running slowly all the time? This is the key. You don’t run slowly all the time. Some of your runs are slow (once per week?), some push your lactate threshold, and some you work on fast interval runs. These can be broken down into sets and reps, and will see you work dramatically faster than your race pace. For example, for a 5:00 min/km race, I might work on some 1km intervals, running them at 3:45-4:00 pace.

Have variation in your running training speeds and you’ll become a versatile runner able to hit desired pace!

See you on the AoM premium 👀

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