How Different Paces Should Feel Podcast Episode #141 🎙 . 👉 Have you ever wondered how pro runners don’t use GPS watches during races or workouts? 👉 OR have you ever wondered how runners ran pre-GPS watches (pre-2000s)? 👉 The KEY is learning to run off of EFFORT and knowing what different paces should feel like 👉 It can take decades to learn what different paces should feel like so be patient with yourself as you navigate effort-based training . EASY PACE:👇 ✅ It should feel like you didn’t run after an easy run ✅ Could easily nasal breathe the entire run ✅ Could sing an entire song without taking a breather ✅ 3-5/10 perceived effort level . MARATHON PACE/STEADY STATE:👇 ✅ Shouldn’t be on your hands and knees afterward ✅ Slowing down in the later miles of a steady state run/unable to keep consistent pace = going too fast ✅ Needing to take a walk break after marathon pace miles = going too fast ✅ Feels “comfortable” but not easy ✅ 6-7/10 perceived effort level . THRESHOLD PACE:👇 ✅ Can race for one hour at this pace ✅ Can talk in short phrases ✅ “Comfortably hard”/tolerable. Harder than marathon pace ✅ If you feel like you couldn’t do another mile at that pace, you’re going too fast ✅ 7.5-8/10 perceived effort level . INTERVAL PACE:👇 ✅ Able to say one word ✅ You feel breathless between intervals ✅ Not an all-out effort ✅ 8-9/10 perceived effort level . IMPORTANT REMINDERS:👇 ✅ Try to use your watch/GPS technology as a tool rather than the end all-be all ✅ Don’t attach your ego to your paces. Paces vary from day to day and so many outside factors affect it. You aren’t a robot and giving yourself a little grace will keep your confidence up and keep you from running too fast during workouts and easy runs! . 🔥 Do you need help with effort-based training? At Run4PRs, we help you with specific VDOT pacing for your fitness level as well as HR ranges and effort ranges. Sign up for a FREE seven day trial with us! Link in bio. www.run4prs.com🔥