Ourresident marathoner Meredith Dietz has told you this.
Easy pace runs are the bread-and-butter of training.
If the only speed you know is an all-out sprint, youll never find your easy pace.
Youll never figure out how tojog.
Those points arentwrong, theyre just not the whole picture.
on a treadmillyoure doing a great job at keeping your overall effort easy, and thats a huge accomplishment.
After all, running is a skill that takes practice, not just a source ofzone 2 aerobic stimulus.
When youre a little bit faster and fitter, you’re free to check both boxes at once.
But until then, attempt to mix in some faster running, even if it comes in small doses.
Rest a minute or two before going again.
Some running coaches advise that beginners should get some experience under their belt before scheduling in structured intervals.
Either set up an interval timer app, or go old school and just watch the clock.
Note that each round will take you exactly one minute.
Do five, then rest for two minutes, and repeat as many times as you like.
30/30s: This one is even simpler: 30 seconds fast, 30 seconds rest, repeat.
After several rounds, take a few minutes break.
Ten one-minute intervals will take you 20 minutes; again, feel free to start with fewer.
Youre allowed to have fun
Running slow can be frustrating and boring.
Youre allowed to have fun.
You dont have to earn the right to run fast by achieving a certain cardio fitness level.
The only rule for a fartlek run is that there are no rules.
Want to charge uphill and jog down?
Or walk up because youre tired, and run down because wheeeeeee?
Get to the start of the segment any way you like, then speed to the finish.
Whatever approach you choose, have fun with it.
