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Regular advice on running and RunCoach
The Definition of Steady-State Pace Training
June 21, 2006
My definition of steady pace training is relatively slow, continuous long distance running where the aerobic system remains in a steady state with energy demands.
Long steady runs should be done at a pace that can be maintained comfortably for 40-60 minutes. As for intensity on these runs try 60-90 seconds per mile slower than 5K race pace. A good approximation of this intensity is the talk test. I suggest runners should run at a pace that lets them hold a conversation.
Steady pace training develops aerobic and cardiovascular capacity (VO2 max), improves muscle capillarity and enhances the efficiency of energy production. Coaches like myself refer to long steady state runs as the base or foundation training that precedes more intense tempo runs.
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