Wow, that just sounds so wrong to me! I always believed you trained for the event you were doing, and running slowly was just a waste of time!
Shows what I know. It does sound boring though, going out, and just plodding along at a very slow pace
I honestly don't think I can run at 10 minute pace, that would just be a fast walk? I struggle with motivation if I am not trying to beat a time also!
Just got back from a little 5k, trying out a chest torch rather than a head torch. 24:04, and it felt like I could go faster if needed, but not sure that's a good idea!
Also, I tend to run on an empty stomach, is that good or bad?
Asan example, i can't train to run a sub-2hr marathon as i simply don't have the fitness. Whatever your run fitnes is currently, that dictates what pace you can and should run at. As long as you follow a half-decent training plan, then over time you gradually get fitter and can run faster. Your pace on race day will be whatever fitness you happen to achieve by that date.
Running slowly has the ssne benefits as running faster, in fact, some of the necessary adaptations will only occur when you run slowly. However, the main factors are that when you run faster you will get tired quicker and will run shorter, reducing the training stimulus. 10km rsn slowly will give you twice the training of running a faster 5km. Moreover, if you run fast then you do more damage to muscles, boned snd ligaments - recovery time will increase a lot and you will find ylu can't go out running as much as nuscles are stiff or joints are sore. Which brings up the most important aspect, the faster you run the more likely you are to get injured. Given thst you get more effective training running slower and longer and it is safer, mesns 80-90% of your running should be at a relaxed easy pace.
You have to understand that running 1 mile requires nuch the ssme gross adaptations as running a marathon or longer. It is all just aerobic fitness (VO2Msx) and running efficiency. Even at the pro level, you get athletes winning Olympic medals at both the 5km and marathon a week apart.
Running is not for everyone. if you really want to go balls to the wall and throw up after some super high intensity workout then you need to try rowing or swimming. Running is very different. The relaxed pace of most of your training means it is typically not a stressful exercise, helps you unwind, has a lower bar on motivation.
That being said, it is not a walk in a park. Instead of intensity, you have volume and endurance. Run training is maximised in runs of 1-2 hours, and doing so 6-7 days a week. What feels like a stupidly easy lace for a 5km twice a week become quite taxing when running 20km a day.
Also, you can add intensity snd spee workouts And ypu should to maximize performance. But these are very risky so should not be done too often (typically omce to twice a week for a few months before a race). Moreover, you have to let your body adapt to running, the bones and ligaments have to get much stronger. Also, any high intensity workouts are iike the icing on cake, it helps bring a fee percent more performance. Most of the fitness comes from nonths and months of hugh volume easy paced running which builds aerobic fitness and efficiency.
For your actual pace, you should really get a heart rate monitor and bsse your training around that. But as a rule lf rhumb, whatever your pace for rscing 5km, your easy training pace will be about 2.5mins/mile slower. 10min/mile is absolutely a good running pace for a beginner. A good test is thst your training pace should permit conversation without any difficulty breathing and speaking. Run with a phone, csll a friend/wife while running. You should be able to complete a sentence and only just start to feel the running interfering.
Overtime your pce will go down. So even if it is 10min/mile now, kn a few months perhaps 9:20, 9min by mid-summer, then progess will slow. Heart rate is the best guide for beginners
