Run training: How to measure training progression

 

There is a variety of ways with which you can log your runs and check your progression overtime.

Duration

A beginner’s training plan and marathon training plans for new runners usually measure a lot of the runs in minutes and hours.

When you are new to running / marathon training the most important thing is to spend an adequate time on your feet running or run-walk-running. When pace isn’t yet important it is best to measure your improvement by time. Measure your improvements in time rather than mileage to make sure you continually progress but you don’t overdo it at the outset of your running journey.

Mileage

Once you have moved on from running for a particular amount of time its’ great to start measuring your progress in mileage and have a goal in mind as to how many miles you want to run on a particular day. You could of course run to a particular mileage straight away which these days is made much easier by being able to track our runs with our mobile phones rather than buying an expensive GPS watch right off the back.

Pace

You may have run for a while and have extended your mileage overtime and your improvements have started to stall a bit. It is time to start varying the pace of your run and you will need some kind of a gadget like a Garmin to measure this, although mobile apps can do a pretty good job as well. Checking your pace during a run and making sure that you stick to an expected pace will make sure that you will push harder (or less) depending on your training plan. This means that you should be able to improve again. Of course your pace will be affected by the terrain you run on (undulating or flat/on/off-road) so this needs to be taken into account. Running to pace works best on  a flatter course as you’ll be able to maintain the pace, running up and down hills will mean that you should probably look at maintaining an average pace throughout a run.

Running to pace also works particularly well for a track/fartlek or interval session.

Heart Rate

The advantage of running to Heart rate Zones rather than pace is that it takes into account the effort you put into the run, you are measuring physical effort. So whether you run up or downhill or on a flat path, on road or off road you measure the effort (aerobic/threshold etc) you are running at and the pace may vary.

This is best suited for more experienced runners with specific goals they are working towards and also if you are running very frequently. Most runners will run easy runs too hard and hard runs too easy. Running by HR means that you will run every specific run at the effort level you are meant to. It is also easier to spot when you might want to hold back on a particular run or plan more recovery time, should the Heart rate be too high from what you would expect at a certain pace. Running to Heart Rate might give you the edge again when you have reached a plateau in your running.

I offer a number of different services and packages:

  • Running technique evaluation, Mobility and strength assessments
  • 1:1 Running specific Personal Training Sessions
  • Training plans
  • Online coaching (running and strength)

CALL 07984 052 823 OR E-MAIL BEA@MYPTSTUDIO.CO.UK

 

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