Assign a Purpose to Each Training Pace
A training pace is useful because of the response it targets, not because faster is automatically better.
Use easy, steady, threshold, and interval work for different jobs.
Protect easy running
Most running should remain controlled enough to support volume and recovery. Easy pace changes with conditions and should not become a daily test.
Understand threshold work
Threshold describes a controlled high aerobic intensity near the limit of sustainable steady work. A tempo run is one common continuous format, but coaches use the word tempo in different ways.
Add faster work only when ready
Intervals and repetitions create larger demands and need stable easy training, appropriate recovery, and a clear purpose.
Put it into practice
- Label the purpose of every faster session.
- Keep most weekly running easy.
- Stop a threshold session before it becomes an uncontrolled race effort.
Each pace has a clear purpose and the harder work does not disrupt the next easy sessions.
Tempo and threshold labels vary between systems; use the intended effort and duration, not the label alone.