If you've ever wondered why your easy runs feel slow, you're not alone. Many runners, especially those new to structured training, question the value of running at a pace that feels significantly slower than their race pace. However, there’s a solid science-backed reason for this approach, and it plays a critical role in improving your overall performance. At Edge, our training plans incorporate these principles to help you become a stronger, faster, and more efficient runner.
The Science Behind Easy Runs
1. Building Your Aerobic Base with Zone 2 Training
Zone 2 training refers to running at a pace where your heart rate remains between 60-70% of your maximum heart rate. This is often referred to as your “easy” pace. It might feel slow, but running in this zone is crucial for building your aerobic base, which is the foundation of your endurance.
What is Zone 2 Training? Zone 2 training is designed to maximise the efficiency of your aerobic energy system. At this intensity, your body primarily uses fat as fuel, which allows you to run longer distances without fatiguing quickly. This type of training also increases the number and efficiency of mitochondria (the powerhouse of cells) in your muscles, improving your overall endurance.
VO2 Max and Zone 2 Work: VO2 max is a measure of the maximum amount of oxygen your body can use during intense exercise. While VO2 max itself is often trained through high-intensity workouts, Zone 2 training helps improve the efficiency of oxygen usage at lower intensities. Over time, this leads to improvements in your lactate threshold (the point at which lactate builds up in your muscles), allowing you to maintain a faster pace with less effort.
Scientific Backing: Studies have shown that low-intensity, high-volume training (such as Zone 2 runs) is effective for enhancing aerobic capacity. For instance, a study published in the *European Journal of Applied Physiology* found that athletes who spent more time training in lower intensity zones improved their endurance and performance more than those who focused solely on high-intensity efforts.
2. When to Push the Pace: Tempo and Interval Sessions
While easy runs are crucial for building your aerobic base, there is also a time and place to push the pace. This happens during tempo runs and interval sessions, which are specifically designed to improve your speed, VO2 max, and lactate threshold.
Tempo Runs: Tempo runs are performed at a 'comfortably hard' pace, typically around 80-90% of your maximum heart rate. This pace is often referred to as your lactate threshold pace, where your body starts to accumulate lactate in the blood. Training at this intensity improves your body’s ability to clear lactate, allowing you to sustain higher intensities for longer periods. A study in the *Journal of Strength and Conditioning Research* highlighted that regular tempo training significantly improves running economy and performance.
Interval Training: Interval sessions involve repeated bouts of high-intensity efforts followed by periods of rest or low-intensity exercise. These workouts are designed to push your VO2 max by training your body to use oxygen more efficiently at higher intensities. Research published in the *Medicine & Science in Sports & Exercise* journal indicates that interval training is one of the most effective ways to boost VO2 max and improve cardiovascular fitness.
3. How Edge Tailors Your Training
At Edge, we understand that each runner is unique. Our training plans are personalised to your fitness level, goals, and performance data. By incorporating a balanced mix of Zone 2 easy runs, tempo sessions, and interval training, our plans are designed to maximise your endurance, speed, and overall performance.
Personalised Pacing: Your easy runs might feel slow, but they’re intentionally paced to ensure you’re building a solid aerobic base. When it’s time to push the pace, Edge's plan guides you through tempo and interval sessions that are aligned with your personal goals and capabilities.
Progress Monitoring: As you progress, Edge adjusts your training plan based on your performance metrics, ensuring that your training remains effective and challenging. By tracking your heart rate, pace, and recovery, Edge helps you understand the purpose of each run and how it contributes to your overall fitness.
4. The Long-Term Benefits
Patience and consistency are key when it comes to endurance training. By sticking to your easy runs and following your personalised plan, you’ll notice significant improvements over time. Your race pace will improve, your recovery times will shorten, and you’ll be able to sustain higher intensities for longer periods.
References
Seiler, S., & Kjerland, G. O. (2006). Quantifying training intensity distribution in elite endurance athletes: is there evidence for an 'optimal' distribution?. *Scandinavian Journal of Medicine & Science in Sports, 16*(1), 49-56.
Jones, A. M., & Carter, H. (2000). The effect of endurance training on parameters of aerobic fitness. *Sports Medicine, 29*(6), 373-386.
Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., ... & Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. *Medicine and Science in Sports and Exercise, 39*(4), 665-671.