Different modes of running and running trackers - Couch to 5K

Couch to 5K
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Different modes of running and running trackers

Pinkypimkie
PinkypimkieGraduate

Hi all!

Can anyone tell me the differences of tempo, jogging, running, stable running... Gosh at the moment I have one mode... Snail pace mode... Also do you use a running fitness tracker? Does it help you?

13 Replies
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UnfitNoMore
UnfitNoMoreAdministrator

Firstly, snail pace is good right now, you’re building endurance, and slow running is the best way to do that... all other run types are for later... ideally several weeks after C25K.

Ok... I follow running plans and get the following run types in order of frequency:

Recovery run: this would be the closest to the way people think of jogging... nice slow pace, running maybe 3-4/10 effort. These runs build fitness and maintain endurance while not taking much out of me.

Tempo Run: this is a shorter run at a pace just above comfortable early in a plan and progressing towards “race” pace towards the end of the plan. Here I’m getting “comfortable being uncomfortable” as my app puts it. If 5/10 effort is my comfortable, then this is 6/10 progressing to 8/10 as the plan progresses.

Long run: what it says on the tin... this is a 3/10 effort run extending week on week, and is the one that really builds my endurance. For all plans under marathon this one extends to further than race distance.

Speed Run: on my app there’s 2 types and they’re interval sessions. There’s the 200-400m intervals which are sprint sessions... these are 10/10 and not fun! Then the distance increases so towards the end of the 5k plan I may run 6x1000m at race pace 9/10 effort, to get used to running that pace in general and also at the tiredness I’ll experience on race day. Speed runs can also be referred to as interval runs.

Then there’s an unusual one called benchmarking on my app, some other apps have very similar runs with different names. On my app it’s 7 minute slow jog, 3 minutes max effort, and then 5 minutes of slow jog.

My plan doesn’t have any fartleks in, but these runs are about changing paces, so we may run 5 slow, 1 fast, 3 slow, 2 medium... etc etc.

I don’t know what a stable run is... not a term I’ve come across.

Yes I use a tracker... well, 2. My app prompts me during the run an is my primary log and review “device” and doesn’t help during the run. I like to see how my slow paces are gradually increasing and my post run comments tell me how it felt, which can be handy. I also use a watch (Garmin Forerunner 35) so I can see my pace while running. This really helps me to keep the pace down on recovery runs... I can also set it as a pacer on tempo runs, so it vibrates if I’m going too slow, or indeed to fast. On speed runs it doesn’t help a lot, I don’t have time to look at it, so I don’t always press start on the watch for these.

Hope this helps... but for now, embrace your comfortable pace and enjoy closing out the plan. Comfortable paced runs will make up 80%+ of your running in future. As you can see from above, mapping it onto the latter weeks of this plan, C25K is long run, recovery run, recovery run, rinse and repeat... this also applies to the early weeks if we ignore the fact that they are also interval runs.

Oh... and jogging is running!

Pinkypimkie
PinkypimkieGraduate
in reply to UnfitNoMore

Wow I am impressed at the knowledge... May I ask what app are you using? I have just started the week 5, so I have come accross these terms in other apps? As for fitness trackers I am still undecided as it seems that if you are serious just go for fitness tracker but if you go to the smartwatch you have to pay for the premium running features. I am not yet there. Thank you for your help!!!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Pinkypimkie

I use Nike+ Run Club... I chose this one because all plans are free, they don’t share data, and they have guided runs so I can be coached over different distances or types of run.

As for which watch... I’m on iPhone, and my choice of smartwatch would be, probably obviously, the Apple Watch... however I decided that a dedicated running watch was going to be better for my running, and while I’ll probably end up with both, I don’t see myself ever using an Apple Watch for running.

Pinkypimkie
PinkypimkieGraduate
in reply to UnfitNoMore

Thank you so much I will check those out!

Granspeed
GranspeedGraduate
in reply to UnfitNoMore

This is a great exposition UNM. I think it would be really useful as a pinned post for newish graduates. Seems to me it might really help with that “slightly at sea” feeling that has been expressed round & about recently. 👏🏼

Pinkypimkie
PinkypimkieGraduate
in reply to Granspeed

I agree it would help with the running terminology lol!

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Granspeed

There is a glossary in the C25K pinned posts, but I fear it’s been buried a little

Granspeed
GranspeedGraduate
in reply to UnfitNoMore

Good to bring the info to the front for a new cohort, then. Thanks.

Jogunlikely
JogunlikelyGraduate

Hi Pinky

I use Runkeeper to log my runs. Others could be Mapmyrun or Strava. They all have free basic recording but you can pay for more. I've not felt the need for a premium service yet. I like to look back on the routes if done and my split times. It's good to see the improvements, even if they are tiny :)

I've just started using some of the guided runs as recommended by UNM, and will second his suggestion.

Stick with your snail pace mode (It's the best one).

I recommend waiting until you are sure want sort of runner you want to be before buying any watches etc. Only because you are likely to change your mind further down the road.

For now enjoy your c25k journey, consolidate for a few weeks after, then see how you feel.

Have fun 👍

Pinkypimkie
PinkypimkieGraduate
in reply to Jogunlikely

Thanks. That has been so helpful. About trackers you are probably right. I am at the moment confused about which ones to buy. Just getting there and running it is the most important achievement... I HOPEFULLY WILL GRADUATE SOON😀

UnfitNoMore
UnfitNoMoreAdministrator
in reply to Jogunlikely

Someone I was listening to recently said she ran with no technology... Paula Radcliffe, whoever that is 🤣. You’re right, it depends what we want to do with running for sure.

JaySeeSkinny
JaySeeSkinnyGraduate

Around week 7 or 8 I discovered I did in fact have 2 modes “snail” and “I can run like this forever”-mode. It was a revelation! The “forever” mode was about 1 min per km slower than “normal” and really did feel great for a while. I soon found out I couldn’t actually run for vast periods of time in my slower mode, but it gave me new options!

Pinkypimkie
PinkypimkieGraduate
in reply to JaySeeSkinny

No idea what is my running style is... It is more of a survival mode. The bit I have found about myself for the last, 2 run was that I actually I can run longer the middle run for more than 5 minutes, if my estimates were right I think I did about 7 minutes(app stopped working), but unable to finish the last run 3 minutes top. (I am talking w4r3), tomorrow I am attempting the week 5, so not sure how it will pan that one out. Maybe I am starting to see some of my running style ... Don't know. Thanks!!!

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