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Louise Damen
Running Training

At what different paces should an easy, steady and brisk run be ?

Your training paces very much depend on your experience as a runner and your current fitness level. Although training to pace can be useful it’s important to remember that many factors can affect it, such as the weather and terrain, so you certainly shouldn’t be a slave to it. Basing your training on your perceived effort levels can actually be more beneficial. An easy run should be fully conversational and a notational effort of 3-4/10. Steady running involves a little more effort but you should still feel very much in control at a notational effort of around 6/10. Brisk running should be at an effort where you are able use three or four words at a time, however you are unable to speak in full sentences, a notational effort of 8/10.

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Louise Damen

Louise has been running for over 20 years, with the last 16 of those at International level. She has represented Grea...