To start, let’s define what is Five Pace Training Method is:
Imagine holding up all five of your fingers: your middle finger represents your race pace. The idea behind Five-Pace Training Theory is that you train at two paces slower than your goal race pace and two paces faster than your goal race pace. This means running at different paces or intensities during workouts, either faster or slower than your goal race pace. Let’s dive in:
“In today’s newsletter, I’ll provide more insight into this type of training and explain why it is beneficial for your own running. This theory mainly applies to races like the 1500 meters, mile, 5k, 10k, half marathon, marathon, and even some ultramarathons. We’ll discuss these pace changes and the types of workouts that can improve your running.
The Two Faster Notches
The Five Pace Training Method might be a bit of an oversimplification, but let’s use an example: if you’re training for a sub-1:30 half marathon, your goal pace is 6:52 per mile (4:16/km). For the two paces faster than your race pace, you might want to train at your 5k or 10k pace during interval workouts like kilometer repeats or mile repeats. This would be slightly faster than the 6:52 pace, perhaps around 6:40 or 6:30 per mile (4:00/km) for these repeats and threshold tempo runs.
Going a notch faster, we could be talking about doing 400-meter repeats that are even faster than your 5k pace. This could include one-minute hill sprints or high-intensity reps to develop lactic acid tolerance. Mixing in these different types of workouts, maybe once in a 10-day cycle, contributes to a well-rounded training program. You might say, “Great, but Sage, I just want to do easy aerobic base miles.” We’ll address that shortly when I explain the slower paces.
But if you want to reach your full potential in the sport, you not only need consistent high mileage and a big aerobic base for distance running, but you also need some of these higher-intensity speed workouts. Part of it is for running mechanics and building muscle strength, leg strength, and increasing your stride length.
When you do one-minute hill sprints at high intensity or 400-meter repeats way faster than your half-marathon race pace of 6:52 per mile, like a sub-six-minute mile pace, you’re working on that premium speed. This will give you more muscle power and may increase your VO2 max, your maximum capacity at 100% maximum heart rate.
It’s going to help you minimize lactate clearance and lactate levels, allowing you to run with that extra throttle, that extra power in your engine. Alright, so we have those two notches, those two paces faster. You’re getting a lot of interval training, maybe a 20-minute tempo run closer to 10k pace.
The Two Slower Notches
Now, the two notches slower than your goal race pace of 6:52 per mile for that 1:30 half-marathon example would be an easy recovery pace. Maybe it’s 8:30 per mile or 9:00 per mile (over 5 min/km for a 1:30 half marathon). Your recovery jog could be the start of a long run, warming up, or cool-down pace. So very relaxed, easy, conversational running.
The next notch slower would be what we call “up tempo.” (BONUS: Click HERE to download our free Pace Intensity Spectrum Chart PDF.) For many people, it will be closer to marathon race pace, maybe a little slower. Some people call it aerobic threshold or ventilatory threshold—those are more scientific terms. But we call it “up tempo.” In college, we called it “feel good pace.” It could be a progression run, maybe you’re doing 8 miles or 12K, and you start off pretty easy and relaxed, and as you feel good, you push the pace down a little. It’s not a true tempo run, it’s not to improve lactate threshold, and it shouldn’t be over 80% maximum heart rate, basically. It’s harder running with a purpose, relaxed running.
As with most things, there are nuances…
This is a bit of an oversimplification, as there are nuances where you run different paces. Having said all of this, remember that the vast majority of your training mileage, around 80% on average, or maybe even higher, should be at an aerobic pace. This means building up slowly with consistent high mileage and high volume at very easy paces to avoid injury and achieve adaptations like increased mitochondrial density, improved blood flow, and enhanced capillary bed density. This process also gradually strengthens your tendons and muscles with progressively higher mileage at slow paces while incorporating faster pace work.
So, 80% of your mileage should focus on aerobic base-building running. The “icing on the cake” is the hard intervals, VO2 max work, and the training at race pace and faster, especially for 5k and 10k races. Be cautious with marathon and ultra training, as race pace becomes less defined. At the end of the day, the key idea is to vary your paces and intensity to provide new stress for the body to adapt to, making you extra fit while staying healthy.
I hope this helps! Happy running and have a great week.
If you’ve been following us long enough, you’ve probably heard us talk about why mindsetmatters.
Today, Coach Sandi Nypaver shares another mindset tip that can impact your physical performance, happiness, relationship with others, and so much more!
And it’s this simple:
How you talk to yourself matters. Have you ever taken the time to think about what you want your self-talk to look like and how you want to show up for yourself?
If you want to make athletic performance gains, research shows that positive self-talk matters. If you grew up in an atmosphere like I did around sports, you might be familiar with the mindset that “pain is weakness leaving the body”, or that you should just “get it done no matter what, embracing the pain.” That’s not positive self-talk.
Now let’s talk about what positive self-talk actually looks like: Positive self-talk can include things like telling yourself, “You’ve got this,” or “You’re so strong!” Encourage yourself to do your best at the moment. You can even say things like, “You look good. This is good.” The key is to be supportive and kind to yourself, fostering a mindset that builds confidence and resilience.
There was a fun study that found telling people they look good actually helped with their running form. Just think of anything that works for you! I’ve provided some typical examples, but you can personalize it based on what you want to focus on. Consider what areas you want to improve and tailor your self-talk to address those specific goals.
Remember, the goal of positive self-talk is not just to boost performance but also to improve your overall mental well-being. Being kind to yourself can reduce stress, increase motivation, and make your athletic journey more enjoyable. So, next time you train, pay attention to your inner dialogue and make it a positive one. When you take that time, you start allowing yourself to create the life you want and become who you were meant to be.
Coach Sandi Nypaver is going to explore how setting an intention can make your runs more effective. Having the mindset of “getting in the miles” is only going to take your running so far. Setting an intention is actually quite simple, and if you’re looking for the “TLDR” of today’s newsletter, this is it:
Think about how you want to think, act and feel.
What could your intentions be for an easy run, a speed workout, or a long run be? What if you’re injured?
Taking a moment to set an intention can help program your mind in a positive way. If you repeatedly think thoughts that don’t serve you, this is one step you can take in claiming your power and making a shift.
If you’re intrigued to learn more, keep reading as Coach Sandi elaborates:
So what does it really look like to set an intention? Here are a few examples: For an easy run, your intention might be to focus on recovery and take it super easy. It could be a “stop and smell the flowers” type of run, where you enjoy the scenery in front of you and appreciate your body. Any of these would be a good intention for an easy run.
For a speed workout day, maybe your intention is to support yourself in a positive way no matter what happens, or to pace it well so you finish strong. Just take a moment to set an intention, whether it’s something like that or anything else that feels right for you.
If you’re injured, you could set the intention to appreciate your body for what it can do that day. You could also set the intention to appreciate that your body can heal and is giving you proof that it can heal, like every time you’ve gotten a cut and it has healed. This shows your body’s ability to recover.
My Challenge To You:
If you’re up for a challenge, let’s take this intention-setting practice a little bit further. And don’t tell me that you’re a runner who races and you’re not up for a challenge.
You’re doing this, okay?
The challenge is to start setting intentions for other aspects of your life. For instance, you can set an intention for how you want to act or think at work. Then, after work, take a moment before you get out of your car to think about what kind of person you want to be with your family. How do you want to respond to your family?
Consider the various aspects of your life where you can bring this practice. I want to make sure you remember this because often we hear things like this, think it’s nice, and then forget about it by the next day.
So, here’s what I want you to do right now: imagine yourself waking up in the morning, going to the bathroom, looking in the mirror, and writing down the word “intention” on the mirror.
The reason for writing “intention” on the mirror is that when we set intentions, our life often starts to look a little bit different, or our life starts to reflect back to us a little bit differently. We begin to look and act a little bit differently. That’s why the mirror is a good symbol here. Just setting that image of you writing “intention” on the mirror can help you remember this. Hopefully, tomorrow morning when you wake up and look in the mirror, you’ll remember this.
It’s a simple but interesting question: is it really necessary to rotate your running shoes?
Today, Coach Sage Canaday explores this topic:
This is a great question, and one that a lot of people seem to ask me. But before I get into the details, full disclaimer that I have been sponsored by HOKA for over 10 years now. However, I have had exposure to other shoe brands as well as experience being a shoe fitter, fitting hundreds of people’s feet.
Truth be told, there’s a lot of individual variation when it comes to running shoes, and I’m not sure I can give everyone the answer of “yes, you must rotate your shoes every X numbers of days.” Regardless, I will touch on the hot topic of “should you rotate your running shoe” towards the end. But before I do that, I’ll also go into a few more things I want you to think about when choosing what shoes are right for you.
Shoe Models Can Change
The first thing I want to point out is that shoes can change based on their iteration, even if they’re the same model. For example, HOKA released the Clifton 1, which I wore years ago at the Boston Marathon. However, the next year brought the Clifton 2, with some changes. The Clifton 2 had a different fit—it was narrower and felt different. Even if it’s called the same thing, and this is across all brands, you could get a lot of different design differences. It could affect the width, the fit of how your toes interact in the shoe, it could affect what size you wear in that specific model, it could affect the ground feel, and how much traction or rubber material you’re getting on the bottom. Don’t assume that you can simply rotate the same model of shoe if you’re using different generations. Take time to experiment with how the newest generation works for your feet!
Your Form Can Affect the Shoes You Wear (And Need)
Another thing to consider is everyone has a unique running form with characteristics that might change over time. We have different heights, stride lengths, and running speeds. On a uniform surface like pavement or tarmac, which has high impact forces, road shoes are designed to cushion that blunt force. But you need a shoe that works with your foot in order to achieve this dynamic.
If your form changes over time or you start running more miles each week, the traits of what shoe is perfect for you may change. To determine the ideal shoe, it’s important to have your feet examined by an experienced running shoe specialist who will watch you run or walk barefoot and observe how you run in different pairs of shoes. They will also spend some time assessing your arch and the shape of your foot. Fitting your foot into the right shoe is an art!
The Bottom Line
I think it’s good to have a variety of shoes to rotate through. I think it helps preserve the longevity of the shoes because you’re not always compressing the same foam every run, especially when I’m ramping up mileage and running twice a day on pavement. Sometimes it’s beneficial to have a morning shoe and an evening shoe if you’re doing two-a-days.
I realize I have the luxury of being sponsored by a shoe company like HOKA which provides me with a variety of shoes. This is a big advantage that not everyone may have, but I do rotate between different shoes daily, often based on how I feel. You could also opt for a more minimal, super lightweight shoe for speed days, such as tempo runs or track workouts, or for running on softer surfaces like a grass turf field or a treadmill.
I can’t give you a single recommendation for which shoe to use, but I think it’s good to have at least a couple of different pairs of shoes to rotate between, just like it’s beneficial to have various road or trail routes to run on softer surfaces occasionally.
For those living in a big city and always running the same paved loop, it’s still good to mix up the surfaces. Stressing your feet in different ways can help you dial into your natural running form and ultimately avoid injury and pain from overuse and impact forces.
Running nutrition may seem complicated, but it doesn’t have to be.
In recent years, the conversation around optimal race day fueling strategies for runners has intensified, focusing particularly on the ideal carbohydrate intake per hour to enhance performance and endurance. Should you consume 50 grams per hour? 100 grams? 1000 grams?! (okay, don’t try that last one…)
Today, Coach Sandi Nypaver will take you through the latest science on exactly how you should be fueling for your next race. This evidence-based approach aims to maximize glycogen stores, sustain energy levels, and prevent the dreaded “bonk” or energy crash that can derail even the best-prepared athletes. As you seek to fine-tune your running nutrition strategy, understanding the science behind nutritional requirements becomes essential for achieving peak performance on race day.
Here we go:
You could have just had the best training cycle of your entire life, but if you don’t execute on the things I’m about to talk about, you could underperform; or worse, you could have a total disaster of a race. But I’m here to help, and we’re going to start with one of the things that I see runners get wrong all the time…
Dehydration
One important piece of nutrition that is often overlooked is hydration, and research has repeatedly shown that dehydration significantly impairs performance. One primary reason is that blood volume decreases, leading to an elevated heart rate as the body compensates. Additionally, electrolytes, especially sodium, are crucial for maintaining fluid balance and supporting metabolic activities, such as muscle function.
In other words, when we’re dehydrated, our muscles fatigue faster and muscle contractions weaken. Many people confuse bonking with dehydration. While bonking can often come on suddenly and feels like hitting a wall, dehydration tends to develop more gradually. It manifests as a progressive increase in fatigue, with heavy legs and an overall sense of tiredness. Recognizing these symptoms in past races or during current training can help identify the onset of dehydration.
Sodium Needs (to combat dehydration)
For fluids, aim for 12-24oz per hour, or more in hot conditions, keeping in mind that your body can only absorb so much at a time and over-drinking can cause serious problems. For sodium, most people need between 300-600mg per hour on average, though some may need less and others closer to 1000+mg per hour. Keep in mind that the fueling plan you use on cool days at low altitude may not work during hot conditions or at higher altitudes. When possible, test your plan in potential race conditions and have backup options, such as switching to a sports drink that provides both electrolytes and calories.
When I started applying this to my own training, the biggest change I noticed was that I felt stronger at the end of the run. My energy levels were better not only during the run but also afterward. I see this with many people, especially in the summer when they often finish a run feeling exhausted and wiped out for hours. Even though running can naturally tire you out, a significant part of that fatigue is due to dehydration. It’s crucial to pay attention to fluid consumption and how much water you mix with electrolytes.
Race Day Carb Needs
When looking at the latest research (and still recognizing that fueling can be highly individual), here are some general guidelines:
For a race lasting 1-2.5 hours, aim to consume around 30-60g of carbs per hour.
For races over 2.5 hours, increase your intake to around 60-90g of carbs per hour. Some runners may even be able to consume up to 120g per hour.
However, even 60-90g per hour requires practice during most long runs to ensure your gut can handle it during a race. It’s important to stay flexible and adjust your intake if your stomach starts to feel unsettled.
To reiterate, it’s important to recognize that not everyone has the same needs. Some products might work for you, whereas others may not. For instance, people with fructose malabsorption cannot tolerate high amounts of fructose, as it can upset their stomachs. Experiment with different products and find what works for you. If you rely on aid stations, research what they offer and practice using those products during your long runs.
For more detailed coaching on pacing, nutrition, and mindset, consider exploring our Ultimate Running Course, “Coach Yourself to Your Highest Potential.” More on that below.
To Recap…
Optimal race day fueling and hydration are individualized and require careful experimentation and planning. Understanding your body’s needs, practicing with different products, and adjusting based on conditions and personal tolerance can significantly enhance performance and comfort during a race. By integrating these strategies into your training routine and being mindful of your nutrition and hydration, you can set yourself up for success and achieve your highest potential on race day.
Forget about your Vo2max number. Running economy is the name of the game!
Yep, we said it. Today, Coach Sage Canaday is going to explain why your running economy is the biggest difference maker in your ability to improve as a runner. Let’s dig in to today’s newsletter:
Today’s topic is running economy. When we discuss running economy, we’re focusing on efficiency (not investments or stock markets ) in distance running.
Defining Running Economy
It’s like considering your car’s mileage fuel efficiency. Are you a monster truck or a Prius? This analogy has been used by coaches for decades because it’s a great indicator. Just like fuel efficiency in a car—miles per gallon or kilometers per liter—it varies based on our build, running form, and internal systems like cardiovascular efficiency, lung capacity, and muscle density.
Running economy measures how much oxygen you use to cover a kilometer or milliliters of oxygen per kilogram of body weight per minute of exercise. I had my running economy tested alongside my VO2max a few years ago at different paces, from a 6-minute mile to a 5-minute mile. Interestingly, running economy doesn’t always decline as you run faster. It’s about how efficiently you use oxygen to cover that distance, reflecting your running form, biomechanics, muscle efficiency, and oxygen processing by your heart, lungs, and blood vessels.
VO2 Max & Running Economy
Running economy is also crucial for long-term improvement because, truthfully, your VO2 max, your maximum oxygen consumption, tends to peak in your early 20s. It decreases with age, but you can still enhance your running performances because your running economy and efficiency improve as you age. This improvement can take decades, especially evident in longer distances like the 10K and beyond, where we see people achieving personal bests in their 40s and 50s, depending on when they started running. You might have a high VO2 max like a Mustang with high horsepower, great for short races, but for sustained efforts like a marathon, efficiency matters more, akin to a Toyota Prius or a Tesla.
Improving running economy involves enhancing efficiency at specific race paces. For marathoners, this means being efficient at marathon pace and slightly faster or slower. Speed work, like kilometer or mile repeats and faster tempo runs, builds efficiency by stimulating neuromuscular coordination, muscle turnover, and force generation. This adaptation takes time and strength development.
Weight Training As It Relates to Running Economy
There’s ongoing debate about weight training’s role in improving running economy. While it can help, so can drills, strides, and increasing mileage. However, the approach varies depending on the runner’s goals and specialization. Sprinters, for instance, focus on different aspects to enhance their running economy for short, powerful bursts.
Sprinters tend to focus more on weightlifting, while longer-distance runners, from 5k to ultramarathoners use the gym to address imbalances, strengthen core stability, and refine running form to boost running economy and reduce injury risk. Consistency is key in training, and avoiding injuries is crucial for long-term progress.
Furthermore, balancing different types of workouts is essential. Too much speed work might improve your 10k time but could compromise marathon performance if not balanced with sufficient long runs. It’s also worth mentioning that genetic differences also play a role, with some individuals naturally inclined towards sprinting while others excel in longer distances.
Variable running economy is another aspect influenced by factors like terrain (hills vs. flats), surface conditions (road, mud, sand), and individual preferences or strengths. It’s a dynamic process that requires careful training adjustments and understanding your body’s responses to different stimuli.
Improving running economy is a holistic process that involves various factors. It’s not just about hitting specific paces like 5k or 10k race speeds or VO2 max velocities but also about refining neuromuscular connections, optimizing running form, choosing suitable footwear and surfaces, and enhancing cardiovascular efficiency. Higher mileage training, coupled with proper nutrition and recovery, fosters positive adaptations at the cellular level, making oxygen processing and muscle performance more efficient.
Think about how you want to think, act and feel.
What could your intentions be for an easy run, a speed workout, or a long run be? What if you’re injured?
) in distance running.