I Can Only Run At One Speed. Is That OK?

If you’re training for a race, whether that’s a 5k or a marathon, you’ll look at a training plan and you’ll see a variety of different types of runs, from easy runs to fartleks and intervals.

Many new runners, as well as more experienced runners, find that they can only run at one pace. So seeing those faster runs on a training plan can be intimidating, and even off-putting. 

So do you need to run at different paces when you’re training for a race? Can you do all your running with the same effort? 

ONE SPEED IS JUST FINE

There are many good reasons to train at different intensities, but this article isn’t about trying to convince you to do tempo and threshold runs. We’re here to reassure you that you don’t need to do these runs if they feel too challenging for you right now.

We will, however, tell you why they might be helpful for you in the future. 

DO YOU NEED THE SPEED? 

Looking at a training plan that is telling you to do four or five runs a week, with one or two speed workouts, can be overwhelming.

If you see those runs and think ‘I can’t do that’ or ‘I don’t know how to do that’ then don’t panic. But don’t skip the run. 

The most important thing you can do in any training block is be consistent, and often that means being flexible. If you feel unable to do a faster workout, then just swap the speed work for your normal easy running pace (but if you want to attempt the faster workouts, then don’t be intimidated by paces, and just try to increase your effort slightly compared to your normal pace). 

It’s more important that you go for a run – any run – than delaying or skipping a run because it feels too difficult. Plus, like we’ve said before, running slower is actually the best way to help you run faster! 

SO RUNNING AT ONE PACE IS OK?

Yes, of course! Not every runner has the goal of getting faster, and not every runner feels able to run at faster paces, whether they don’t know how to do it or don’t have the confidence to run faster.

Especially in marathon training, it can be hard enough just trying to build up the distance each week. The best thing that you can do is to be consistent with your training and try to increase your weekly long run. If you do it all at an easier effort which is achievable for you, then that’s absolutely fine, and if you can maintain that effort while running for longer, then it’s a sign that you are becoming a stronger runner. 

Couch to 5k doesn’t include any faster runs, and you can go through a whole 16-week marathon training block without ever running faster than a conversational effort. 

But adding in faster runs is one of the best ways to generally improve your overall running.

RUN MORE EFFICIENTLY 

The slower runs, like an easy run and long run, build up your general fitness and endurance. Faster runs, like tempo, threshold, intervals and strides, improve your power and speed. They compliment each other in a really good way to boost your overall fitness and running efficiency.  

• Faster runs help to improve your form, so you run in a more efficient way whether running fast or slow
• Harder effort runs increase your heart rate, which trains your body to be more efficient at using oxygen at faster speeds and slower speeds – this is known as running economy, and a greater running economy can help you go faster and further (in other words, it can make your easy runs feel easier)
• Speed work can help to build more muscle strength through the harder efforts, and this can also make you more resilient to injury

HOW DO YOU RUN FASTER?

Running faster, whether a fartlek or a tempo run, doesn’t mean that you’re going to be sprinting as fast as you can. 

Running faster could simply mean that you increase your effort for a few minutes. On the RPE running scale, that might be going from an effort of four to around six. You don’t need to aim for a specific pace or speed when running faster, just try to push your effort up a little and you could see big benefits. 

You also don’t need to run fast for a long time. One of the most effective ways of introducing fast running is to do strides, or short accelerations of fast running. Just doing 3-5 x 10 seconds of fast running (around 8-9 RPE, so almost as fast as you feel you can run) can be surprisingly effective to your overall running.

SIMPLE WAYS TO TRY FASTER RUNNING

If you progress further through your training and think you might want to try something different, but aren’t ready to do fast one mile repeats, then here are three suggestions for you:

• Try a walk-(fast)run approach. After a 10 minute warm up, run faster for one minute. Keep the speed controlled as you shouldn’t be falling over gasping for breath at the end – just run harder than usual. Try to do 10 faster runs in total with one minute walking in between each. 
• Add strides to the end of one or two runs per week. Accelerate for a few seconds until you are running as quickly as you can, hold that speed for 5-10 seconds, then slow down again. Walk for a minute then go again. Try to run three strides to begin, increasing to five. 
• Try a fartlek run based on landmarks. So choose a tree or building in the distance, say 100m or 200m away, and run a little quicker to that point, then slow back down again to your easy pace. Do this a few times during your run. Don’t worry about how fast or how far the quicker part is, just make it a bit faster than your normal run.
• Try a progression run when you aim to finish the run faster than you started. You could do this as getting faster each 400m, kilometer or five minutes, or try to complete the second half of your run quicker than the first half.

One important piece of advice is that you shouldn’t be running fast straight out of your front door. Always begin with a warm up at an easy pace (at least 5-10 minutes) before gradually increasing into faster speeds. And only do really fast runs like strides or hill sprints when you’re properly warmed up. 

*** 

Have you found a difference by introducing faster running into your training?