This run is at a steady pace designed to maximise the improvement in your running economy (calories consumed per kilometre)

It is advised to try to take at least some of your Economy runs on a similar terrain to any target race.

The majority of your running is at a slow comfortable pace, where you run at an economical speed, consuming a relatively small number of calories per distance travelled. For most people this is a pace at which you can hold a conversation.

Running Economy is a measure of the cost of running. Think of it in terms of the amount of calories (or oxygen) required to run each kilomtere. A well trained athlete will have a lower measure of Running Economy than a less well trained one, i.e. they will be more economical, using less oxygen to run each kilometre at the same speed. A key aspect to improving running performance is to improve your economy. TrainAsONE ® has calculated not only what it believes is your Running Economy but also a pace, for your volume of training, that will induce maximal improvements.

When starting TrainAsONE ®, for the majority of the population, the Running Economy pace calculated is either just right or slightly slower than they tend to run (if you're the latter, slow down slightly....). However, for a small population of runners the pace specified may be further off. If you feel that you fall into this category, run at a your natural conversational pace and let TrainAsONE ® get to know you better. Naturally, contact us at any point if you have any questions or concerns.

When running on flat level terrain, your primary indicator of speed should be the indicated paces. If you find that your heart rate at the specified paces are falling significantly outside the corresponding heart rate bands, please notifiy us. However, when running on hilly terrain, you may find that converting to heart rate may be easier. The more experienced runner may prefer to simply run to subjective effort - if you can 'hit your pace' to within a few seconds per kilometer on the flat, your fall into this category.