Default Pace

Whilst looking through the stats for my recovery runs I appear to have found what my "natural default" pace is. If there is such a thing ......

It looks as though I go along steadily at a pace of 6:21/km ish.

15 minute run: 2.42 km @ 6:15/km

20 minute run: 3.17 km @ 6:21/km

25 minute run: 3.93 km @ 6.22/km

30 minute run: 5.01 km @ 5.53/km 🥵

35 minute run: 5.52k. @ 6.21/km

I wish I looked more athletic when running but then again, I have a large frame to drag about 🤣🤣

Obviously the 30 minute run is a "mental" thing with me - especially when using the parkrun track - hmmm.

I'm looking forward to getting back on the NRC HM plan soon. Whilst it is nice to settle into a default pace I find it even better when I'm encouraged to go through the gears. This is something I struggle with unless I'm told to do it 😄

[Beatlesforever Graduate10]

Yep, I hear you. I'm nowhere near as fast as you but I also have a 'default' pace that I would probably be stuck on forever if it weren't for the NRC coaches 👍 not long now before you can get back to your HM plan 👏👏👏

[Hidden in reply to Beatlesforever]

Like you Beatles, I fear I would be forever at one pace if it wasn't for the NRC plan.

Whilst I have enjoyed just "going out" for a random time based run I am now looking forward to getting a bit of NRC coaching back in my ear to get me going through those gears I never knew I had. Hopefully not too long now 😊

[UnfitNoMore Graduate10]

I have a default pace… and it is somewhere between my happy pace and my “all day” pace, so I am constantly adjusting downwards on a long run’s first mile 🤣

What did interest me is how all 3 of these paces improved over time while my “oh my god I’m gonna die” pace stayed the same for a long time!

[Hidden in reply to UnfitNoMore]

Oh yes, my happy pace is slower than my default. In fact, I should really do my happy pace more often. Its even recommended as my long run pace in the calculator IannodaTruffe linked to. May have been runners world. It was surprisingly accurate 👍

[damienair Administrator]

I share a very similar default pace as you at the moment. A comfortable pace without over exertion. Happy running.

[Instructor57 Graduate10]

Yes, I think we all have a default pace !Mine is certainly slower than yours but as I'm 11 years older I'm fine with that .

Infact I'm happy I have a pace at all 😁

But what you said about going through the gears is so true !

And as a driving instructor I should know that !

I also need telling to perhaps change down a gear accelerate and get the revs up a bit .

For me the daft thing is that is what I always used to do !

I've just got out of the habit.

Thanks for the reminder 😁

P S

How's the recovery coming on ?

[Hidden in reply to Instructor57]

I love that dropping down a gear to get the revs up analogy. Brilliant 😄.

I'm not pushing too hard at the moment Ian just increasing my running times by 5 minutes each run. My back is holding up ok at the moment 👍

[nowster Graduate10]

My default pace started out around the 6'55"/km mark but is probably nearly 90 seconds faster than that now.

It amazed me to go gradually from splits starting all with the numbers 6, 7 and 8 to ones where they started with 4, 5 and 6. All of that has happened over the last year.

I did a "tired" slow-for-me 8km run today a good 10 minutes faster than I first did 8km back at the end of December 2020!

As for gears, I know I can sprint short distances (eg. crossing roads between traffic light phases) during longer runs and then drop back to the slower pace.

[Hidden in reply to nowster]

Your gentle jogs these days are the same as my sprints 😁.I get breathless just reading your reports 😂