Basic Endurance

[Rignold]

This very clearly explains the principles behind what we are all doing

runningarea.com/2017/10/bas...

[AnnieW55]

That was nice and clear. Thanks for posting.

[Sadie-runs Graduate]

Brilliant article, thanks for posting, Rignold. Should be compulsory reading for all new C25K runners!

[mrrun Graduate]

Nice one!

[SuzyKK Graduate]

Very interesting article, thanks for posting.

[RebeccaSK Graduate]

Good post. Now I've graduated I try and mix my runs up a bit. Parkrun I aim to run as much as I can slowly - but I have to walk up some of the uphill because it's long and steep! Running club we run around 5k working on endurance and some speed. My Monday night run is a short one - 2.5k which I take fairly slowly but also focus on my posture and breathing. Hopefully that's ok!

[martinhermanus]

Excellent I used to only run the local park run at race pace every week and try and get a personal best with no other training in the week! 😂😂 I am realising if you want a fast 5 km race you need to be able to run about 8 km to 12 km at your slow pace. What also helped me is to know my lactic threshold. This the heart rate which is around 85 percent of maximum heart rate.

[AndyD Graduate]

Also worth having a look at the Maffetone Method of training which will focus on building a base and keeping a lower heart rate. If you google Maffetone Methos or Maf Training there's lots of info.

Also, adopting a good run/walk strategy has certainly helped you go further in a structured/lower intensity manner. Again google Jeff Galloway or "Jeffing".

[GrannyO Graduate]

Thank you for this excellent article. Around week 7 I really wanted to run faster and with more style and grace and nearly cam unstuck! Now I'm back on track with my slow steady running. I'm finding that in each run I can run further in the time and still feel physically comfortable. So it's great to read an article that helps me stick to the plan! I've got one more run to graduation.

[IannodaTruffe Mentor]

Bookmarked!!!

Thanks, Rigs.

[sjs1969 Graduate]

Great article, thank you for sharing it - it's good to understand the logic of staying slow and steady, especially for us novices!

[Hidden]

This forum always comes up trumps. I have been becoming increasingly aggrieved by my inability to run anything but slowly (and I mean really slowly

Now I have read this, I discover that I am doing something GOOD! I have to say that at my pace I can just keep going, say for an hour or 90minutes. So I guess that's something to be pleased about.

I will stop fretting

Thanks for posting Rignold

[lardofale Graduate]

That's a great article, very interesting and useful advice. Thanks for posting it sir!

[Hidden]

Thank you very good advice

[linda9389 Graduate]

That sounds good, but, at risk of sounding very stupid .. (insert embarrassed smiley face) ... how do I work out what my maximum heart rate is so I know what 75% of it is?

I suspect I should slow down a bit to run as suggested in the article: I am never gasping for breath when I run, nor is my breathing particularly laboured, BUT I would definitely struggle to hold a conversation throughout the run (and get lots of strange looks as I generally run alone)!

I have read a couple of age related calculations which would give me different max rates. My fitbit shows anything from say 172-184 as the max for my current runs, which is higher than the age based calculations would give. So 75% of 'what' should I be aiming for?