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Easy to moderate run: how to use it and how to do it
Japanese Running Master
Overview
This video explains the 'easy to moderate run,' a versatile training method for runners. It details how to perform this run, emphasizing flexibility in pace adjustment based on individual feeling. The video also discusses when to incorporate easy to moderate runs into a training schedule, particularly during the 'special period' or for beginners, and highlights its role in recovery and building endurance without overexertion. The speaker differentiates their definition of easy to moderate runs from other coaches, stressing its value for amateur runners seeking significant improvement.
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Chapters
- An easy to moderate run involves starting at an easy pace and gradually increasing to a moderate pace based on how you feel.
- Alternatively, one can maintain a consistent pace that is faster than an easy run but slower than a hard run.
- The primary purpose is recovery with a slightly increased training stimulus, ensuring it never feels overly difficult.
- The training effect is similar regardless of pace strategy (increasing vs. even) because the average pace remains comparable.
Understanding the definition and execution of an easy to moderate run is crucial for incorporating it effectively into a training plan to aid recovery and build fitness.
If your easy pace is 5:40/km and moderate pace is 4:50/km, an easy to moderate pace might be around 5:15/km.
- Easy to moderate runs are most beneficial during the 'special period' when main workouts are moderately hard.
- They are less frequent in the 'fundamental period' (where moderate runs are main workouts) and the 'specific period' (where hard workouts dominate and recovery is prioritized).
- This type of run offers a balance, providing more stimulus than an easy run but less than a hard workout, fitting well between intense training days.
Knowing when to use easy to moderate runs helps optimize training by ensuring you're applying the right intensity at the right time for maximum benefit and recovery.
In preparation for a 10K with two hard workouts a week, three remaining days can be used for easy to moderate runs, including long runs.
- For beginners, long runs should often be easy to moderate because the distance itself is the primary challenge.
- Running a significant distance like 30k should start at an easy or easy to moderate pace, not a hard pace, to allow the body to adapt to the distance first.
- This run is also valuable when unsure about your body's condition, such as after illness or minor injury, allowing you to gauge your ability to increase intensity.
This run serves as a safe and effective tool for new runners building endurance and for those returning to training, promoting adaptation without excessive stress.
A 12-year-old running 9km as a warm-up initially focused on completing the distance easily, later progressing to an easy to moderate pace for the same distance.
- Subjective effort is the most critical factor; the pace should never feel hard or pressured.
- A practical guideline is to aim for an average pace 60-90 seconds per kilometer slower than your 3K or 5K race pace.
- An average heart rate of 70-75% of your maximum heart rate is another reliable indicator.
- Over time, you'll naturally develop an intuitive understanding of what feels like an appropriate easy to moderate pace.
Focusing on subjective feeling and objective measures like pace and heart rate ensures the run provides recovery benefits without becoming counterproductive.
If you feel significantly strained, you are running too fast and should slow down until the effort feels manageable.
- The definition of 'moderate run' can vary; what the speaker calls 'easy to moderate' might be considered 'moderate' by others.
- The speaker emphasizes that their 'moderate run' is a primary workout, crucial for amateur runners' significant improvement over time.
- While top athletes approach their genetic limits and focus on hard workouts, amateurs have more room for improvement, benefiting greatly from frequent, well-paced moderate runs.
- This workout is a bridge between very easy recovery and hard training, essential for sustained progress in less experienced runners.
Understanding different interpretations of training terms and recognizing the specific benefits of easy to moderate runs for amateur development is key to long-term running success.
Amateur runners can see dramatic improvements over months and years by incorporating frequent easy to moderate runs, rather than solely relying on infrequent, very hard workouts.
Key takeaways
- The easy to moderate run is a flexible workout that balances recovery with a mild training stimulus.
- Pace yourself based on how you feel, aiming for an effort that is comfortably challenging but not hard.
- This run is particularly useful during the 'special period' of training, for beginners, and during recovery phases.
- Beginners should prioritize completing distance at an easy to moderate pace before focusing on speed for long runs.
- Using subjective effort and heart rate (70-75% max) are reliable ways to gauge the correct intensity.
- Consistent, well-executed easy to moderate runs are vital for significant, long-term improvement in amateur runners.
- The key is to allow your body to adapt and recover while still providing a beneficial training effect.
Key terms
Easy RunModerate RunEasy to Moderate RunTraining StimulusFundamental PeriodSpecial PeriodSpecific PeriodSubjective EffortMaximal Heart RateAmateur Runner
Test your understanding
- How does an easy to moderate run differ from a pure easy run or a pure moderate run in terms of purpose and intensity?
- Why is the 'special period' the most opportune time to incorporate easy to moderate runs into a training schedule?
- How can a beginner runner utilize an easy to moderate pace for their long runs?
- What are the subjective and objective measures recommended for determining the correct pace for an easy to moderate run?
- Explain why frequent easy to moderate runs can be more beneficial for amateur runners than infrequent, very hard workouts.