The community suggests that to optimize endurance training, it is crucial to slow down significantly during so-called 'easy' runs, relying on physiological indicators like nasal breathing or the ability to hold a conversation, rather than solely on the speed displayed on a watch.

noli's read

Training science confirms the importance of polarized training: a large majority of weekly volume should be performed at low intensity to maximize aerobic adaptations (Seiler, observational studies). The 'talk test' method is validated by research showing a strong correlation between the ability to speak without breathlessness and metabolic intensity zones (recognized field methodology). The use of heart rate is also a proven measure for regulating intensity, although its precision varies according to sensors (meta-analysis on the variability of wearable data). The idea that beginner runners often run too fast is a well-documented fact, as the body naturally seeks mechanical efficiency that sometimes exceeds the target effort zone. It is, however, slightly exaggerated to set a single mathematical pace based on race time, as individual physical condition influences these zones. The community strongly converges on the idea that 'slowing down to improve' is a counterintuitive but necessary lesson.

the sources

1. 1Rosenblat MA, Perrotta AS, Vicenzino B 2019
2. 2Silva Oliveira P, Boppre G, Fonseca H 2024
3. 3Menshikova EV, Ritov VB, Ferrell RE, et al. 2007
4. 4r/running