I know we're not supposed to get hung up on pace at this stage and I'm honestly not but something is confusing me and I'm hoping someone more knowledgeable can help me.
I use strava to track my runs and I'm utterly confused by the pace recording. It's a really basic thing I'm sure but my brain is muddled. If the --/mile average pace number is getting lower is that a good thing or a bad thing? Or, to remove the value judgement, does that mean I'm getting faster or slower?
Average pace getting lower is a good thing 👍
Means you are doing each KM quicker
Great, thanks. In that case, Yay!
Lower number means faster... that can be good or bad... even after this slow runs will be your friend 80%+ of the time... and right now slower running will build endurance better than fast.
Oh yes, and I'm not getting hung up on it at all. But after coming close to jacking it all in earlier today, doing my fastest ever run (without trying to go faster at all) was a real boost.
Absolutely... it’s kinda hard to beat an accidental PB!
The rule that was drummed into me was increase distance or speed, never both... less injuries that way. There are plenty of times on the programme where the run stays the same though, and I did run #2 or #3 faster than the first.
That’s brilliant racheles!! You’ve got good reason to carry on!! Well done you!! 🙌🏽🙌🏽🤩❤️
Hi there!
Some may try to steer away from this one as its a naughty question hah, but I've found understanding it has helped to see how I'm progressing a bit and to keep myself in check from going to fast also.
With Strava I think it depends a little on how you have it set up, as a workout etc as to what it will show, also miles v km. Pace is normally recorded as how long it would take you to run that distance, so for instance a 14:10mile pace is how long it would take you to run a mile, so yep lower "eventually" is better, but like you've said really doesn't matter right now. Strava also has a tendancy to lower the pace a bit and drop the moving time (especially if you sync from a fitness band). Obviously if your'e still recording during your warmup cooldowns + walking sections this will bring your recorded pace down a bit too, so it would increase anyway later in the program once you stop recording those and the intervals stop.
9:39 a mile is the pace to complete 5k within 30 minutes, but I would in no way target this during the program. Only 10% of those who graduate manage to get to the 5k within the 30 minutes and that but it could maybe be a goal to work on through consolidation. (Which is what I am hoping to attempt if I graduate in a few weeks).
Everyone is completely different when it comes to pace, weight, height, build, cadence (stride length) many things come into it but the important thing is that running is going to build your stamina. Some people built like gazelles can be amazing at sprinting for instance, but not be so great at long distance, so it is kind of against what the program is about to start with. I used to really hate running as a kid, cross country I hated and would do anything to get out of it, put a football in front of me and I would run for hours though, now I've learnt to really enjoy it and the feeling afterwards that you've done something good lasts a lot longer than the actual run.
If you haven't already you'll get to a point in the program where you reach a certain speed where you feel you can maintain it for the distance needed for that particular run. "Sweet spot" kind of thing. You'll know it when you get there, because your mind will start wandering from the run itself, and time will seem to go a little quicker. That is the ideal pace to stick at, I would only go faster at the end if you feel like you have a bit left in the tank, as sometimes is suggested on the app. I completely ignored my own advice here on a run today, started too fast and ended up really struggling at the end which was terrible, but I tested the waters a little & lesson learnt! 😬
The program will never get easier because it is designed to gradually increase your stamina with the longer runs but it does work amazingly well, and people have been graduating for years with all sorts of results so pace in that sense doesn't matter at all. To be able to run for 30 minutes within 9 weeks is incredible, no matter how fast it is done.
Hope that helps a bit & best of luck with your next run! 👍
Pace is measured in time divided by distance, for instance minutes/kilometre.
If the time figure reduces you are getting faster.
Speed is measured in distance divided by time, eg. miles per hour.
If distance figure reduces you are getting slower.
As a general rule, the running world uses pace, rather than speed to measure progress.
IannodaTruffe has said it all 
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