Hey everyone and welcome to you today's episode of the Run to the Top

extra kick Davy pocket. I am your host one of the coaches here

at Runnerskneye Hayley Mann and today I want to talk to you about how to feel your pace for different types of work-ups. So how do you know that

you're running at the right effort level for the work-up's right? And the reason I want to talk about this is that one of the questions that I get asked most is how do I know whether I'm running at the right pace? And of course there's many ways to determine the pace that you think you should be running at.

You can put your race times into a calculator and work it out, or at least get an estimate.

But what happens if you're running in bad weather or on a

hilly course or maybe if you just aren't feeling great on a particular day?

You can also use heart rate, but again, unless you've had your heart rate

to test it in a lab, this is unlikely to be helpful.

Formulists give the impression that heart rate is a one size fits all, but that's far from true.

As an example, I had a max heart rate tested in a lab of about 187 I think when I was about 15 so by

by most formulas it should have been right around 200 so you can see the

discrepancy that they just don't work for everyone which means that the

zone the calculators to work at different zones like your temper heart rate

you're steady one heart rate etc They might not work well for you

either. So what's the best way to ensure you're getting the right physiological

benefits from a worker? I would say tune into your perceived effort.

That's going to work for you whatever the terrain, whatever the weather,

whatever state your body's in going into a workout.

So I'm going to give you some guidelines based on some guidelines I give athletes often

about how particular types of runs should feel and hopefully that I help you to get the most out of the workouts that you're doing.

Now, easy runs goes without saying they're just completely easy.

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