What is Your Running Pace?

Friday, September 29, 2017 · Mike Davis

Good morning,

Yesterday, I ran out at the reservoir in temperatures south of 90 degrees. Lately I have been running inside because of the higher temperatures here in North Carolina, but I wanted to be outside, so I told myself to run smart. “Running smart,” can be a bit of an oxymoron, because not often do runners, run as they should. As a running coach, I certainly preach smart running, and it may be the most challenging part of this profession.

I have not looked at the data from yesterday’s run, but I can guess that it would not reflect that I ran all that smart. I know my first mile was a couple seconds under a 10-minute pace, the second mile closer to a 9-minute mile and after that I would guess, I ran between 9:10 and 9:25 splits. Some may think that those are fairly slow mile splits (as well as my ego), but they were definitely not very “smart.”

Running in plus 90 degrees alone, requires slowing down the pace and accepting that physiological effects on the body. However, even if it had been cooler, my own training logic dictates a much slower pace for a run that is intended for base building. NFLR has a science based program that we incorporate into our training development plan and this helps us to be specific about pacing for each individual runner. Utilizing each individuals race results, we are able to help them run stronger, more efficient, healthier and even more enjoyable. This NFLR unique training program, is intended to combine analytics and knowledge, to develop a truly personal training plan.

If I were to utilize my own NFLR program, my base building pace would be on the plus of 10 minutes per mile, and that is even before I take in account of the weather conditions. Every run should have a purpose, even if you are out for your evening exercise. Having a purpose helps to maintain good health and better overall physical gains. Seventy percent of our runs, should be dedicated to base building (cardiovascular development), which means slow easy miles. If you do not have the benefit of having an NFLR coach, I would suggest those easy runs being at conversational pace.

Running strong, efficient, and healthy, takes discipline and patience. As a coach and a runner, I understand how difficult that can be! Keep at it.

Thanks for having coffee with me!

God Bless!

Michael