How fast should I run?
As a beginner, the speed at which you run will largely be dictated by your aerobic capacity. If you run too fast, you will quickly become breathless and have to slow to a manageable pace.
As you progress through your training programme, you will be able to alter your pace to suit your training needs.
A jog is a slow pace that you use to warm up, cool down, and as a beginner at the start of your training.
An easy run is slightly faster than a jog, with a longer stride and resulting in a working heart rate at the lower end of your training zone (see ‘Getting Started’ in the programme to find out what your working heart rate should be).
A tempo run is a faster pace that you should be able to hold for about 10 minutes. This results in a working heart rate at the top end of your training zone where you are at the top end of your oxygen uptake levels.
A sprint is a very fast pace and as it is anaerobic (you don’t use oxygen at this pace) you’ll only be able to keep it up for about 30 seconds.
You should try a tempo run once a week to improve your fitness level and increase your running speed. Otherwise, you can develop a range of paces between easy run and tempo so that you can follow your training plans. Interval training – running at different paces in the same training session – isn’t necessarily about sprinting; it’s about using different paces (between easy and tempo) to improve your capacity to run at higher levels over longer periods.
Always remember that the object of the exercise is to improve steadily so you need to increase both duration and intensity gradually in order to achieve your aims. It’s really not complicated – it’s just about steady progression.
Other FAQs in this category (Great2Run) :
- Some of the G2R assessments seem awfully repetitive! Why is this?
- I’m several weeks into my programme but the computer now says it can’t find my data file!
- What if I can run the programme but not save data?
- What if the DVD doesn’t work at all in my computer?
- My computer has crashed. Can I still use the DVD?
- What if my disk doesn’t load automatically?
- Do I need to be a computer expert to do this course?
- I’m experiencing pain at the back of my leg just above my heel. What might this be?
- I’ve just been for my first run and my throat and lungs caused me more discomfort than my legs. What’s going on?
- Do I need any equipment other than shoes and clothes?
- Can I use the training plans again for a new event and distance?
- What if 20 weeks isn’t long enough for me to prepare for my event?
- How on earth am I supposed to find the time to do all of this training (and learning!)?
- How far should I run?
- What happens if I become injured?
- What happens if I can’t keep up with my training plan?
- Should I have a running buddy?
- Should I join a club?
- When is the best time to train?
- Where should I run?
- What should I wear to run in?
- Is it necessary to get medical clearance before I start my training?
- Can anyone do the Great2Run BTEC First Certificate in Sport?
- How come the programme is free of charge?
- How will I know if I’ve passed?
- What happens if I fail the course?
- Do I have to sit in front of the computer all the time?
- Do I have to do the sessions in the Learning Zone in order?
- What if I miss a session in the Learning Zone?
- Do I have to send work to the College?
- How do the assessments work?
- What happens if there’s something I don’t understand?
- What sort of time commitment will I have to make to do the learning?
- When can I start?
- Will I have to go to the College to enrol?
- I’ve never done any distance learning before. Is it difficult?
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