Written by Coach Paul
You are not alone in thinking that this is a strange concept. How can running slower make you faster? Well let's break it down.
Intervals, speed sessions, tempo runs, threshold runs, long runs, recovery runs, absorption runs....the list goes on. The chances are that we have all come across some of this terminology when it comes to running. The key to success is combining the right balance with these sessions to ensure that our bodies are gaining the benefits and adaptations required to allow us the best possible opportunity of achieving our goals.
Now it is very common amongst recreational runners that we spend too much time in the moderate zone and not enough time in the easy zone. The knock on effect of this is that we are unable to hit the effort required when it comes to our hard workouts.
Running slower allows the body to recover quicker, meaning you will be able to run more often. The repercussions of running your easy runs too fast can simply be ongoing fatigue in the short term, however in the long term this will reach burn-out and ultimately injury.
What we see a lot of with recreational runners is that most will run three to four times per week. This will consist of two hard sessions during the week and then likely a Parkrun at the weekend where we turn up trying to beat our previous personal bests. That is 80-100% running at maximum effort.
What if we told you that the best way to optimise your training would be to focus on easy running for 80% of the week and the other 20% you can go hard? That is what we want to teach you. This means that if you can only run three times per week then you are going to have to drop back on your hard sessions during the week and even look at the possibility of running slower at Parkrun. It is a mental challenge but one that will provide results if you trust the process and become consistent with it.
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