It is strange how running slowly is harder than you'd think.
It's quite normal though. It's supposed to increase stamina, allow to run further without exhausting yourself, or something.
I never have managed to run quite a slowly as the Smartcoach slow pace, but I try not to knock too much off it.
I don't think there's any benefit in running so slowly that it actually makes it harder.
I think when this happens, you're using different muscles, or a different gait, or something.
If you can run 10 miles at a sub 10 /m/m average, then i don't think running 11:30 pace is doing you any good, Just my opinion.
For someone else less fit than you, I would suggest run/walking on their easy run, rather than trying to run at a pace so slow it feels unnatural and causes aches from using an unnatural gait.
ENJOY YOUR HALF! You will
It's something to do with building more of a particular type of muscle cell, MF. JB explained it all to me once, but I can't remember it all now!
This particular kind of muscle fibre carries a lot of oxygen to the muscles, so having more of them is good, and the way to build them is to run very slowly.
As Wilke says, slow runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness.
Sorry I copied that from a page on my pc - it's not my words- my training plan.
There's this great big thick book called The Lore of Running by Tim Noakes.
It's full of long words and diagrams, but it tells you all about it in there. If you can stay awake long enough....
Be careful religiously following top class running coaches. I imagine they do most of their research on people significantly faster than you (no offence), slowing down from 5 minute miling could be very different from slowing down from 10 minute miling. I know regardless of my aerobic shape I wouldnt like to teach my body the mechanics of 11.30 minute miling, I also know a 6 mile walk is far more tiring than a 6 mile run.
Imo you should listen to your body and run at the pace that feels comfortable.
Blue legs forever wrote (see)
Be careful religiously following top class running coaches. I imagine they do most of their research on people significantly faster than you (no offence), slowing down from 5 minute miling could be very different from slowing down from 10 minute miling.
It's all a matter of one coach says one thing and another says another.
There's some guy that trains hundreds of people to run a particular marathon all based on 3 - 5 slow runs a week, non over 15 miles but the time you take for the runs increases. He has an amazing success rate based on this. I guess this is for marathon wannabes rather than elite runners. You just have to tailor the advice to the audience.
I don't think the 1-3 m/m below 10k pace is aimed at elites - more you avarage club runner.
Me - I just run.
PhilPub wrote (see)
Blue legs forever wrote (see)Be careful religiously following top class running coaches. I imagine they do most of their research on people significantly faster than you (no offence), slowing down from 5 minute miling could be very different from slowing down from 10 minute miling. This is true. I think a related point which sometimes gets overlooked is that (again, no offence!) the further away you get from elite level, the closer your training pace gets to your (say) marathon pace. So maybe you're better off running at a slightly faster pace than that suggested by a plug-in-and-see calculator. Assuming your HR isn't rising to dramatic levels and you finish within yourself, probably best to go with a pace that feels comfortable to you.
BoDukeCongratulations!Lore if Running is a great reference book if you've got the time for it, but there are good reads which are a lot easier...I know you mentioned trying a marathon earlier, but how about going in the other direction with some shorter, quicker races? 10K is a good distance, and very easy to recover from.
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