How Different Paces Should FeelPodcast 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🔥