Why most of your runs should feel easy, and how to find the paces that make you quicker.
Most runners run their easy days too hard and their hard days too easy.
Zone 2: the engine
A conversational pace. You should be able to speak in full sentences. This is where most of your weekly mileage belongs.
Tempo: comfortably hard
A pace you could hold for around an hour. Great for building stamina.
If every run feels hard, you are doing it wrong.
Intervals: the sharpener
Short repeats at faster than race pace with full recovery. One session a week is plenty.
Use your watch
A smartwatch with heart-rate zones is the easiest way to stay honest. Check it, then check your ego.
