Pace & Terrain

There are three established ways of determining the right running pace:

Please note: Beginners include not only complete beginners, but also all those who have not yet achieved 60 minutes uninterrupted at a slow jog.

For beginners, running up to 60 minutes at a time, personal well-being is the main criterion. You should feel good or OK during the entire jog and be able to chat comfortably with no breathing problems. If in doubt, run a bit more slowly. This does not mean that you should always run at the same pace. If you can already run for 30 minutes, you can run a little faster than usual, once a week. Even at this faster running pace, you should still feel OK and be able to hold a conversation.

The problem is finding your maximum heart rate, as it can vary widely and a general estimate like "maximum pulse=220 minus your age in years" is only accurate in 30% of cases. For the other 70%, this formula should not be used.

The only way to really get your maximum heart rate is to measure it at the end of a competitive run over a distance of 3000-5000 meters. Why? The only time you give it your all, is during competition.

If the only way you can measure your maximum heart rate is during a training session, follow this plan: do a warm-up run for 15 minutes, followed by a 10 minute pause for exercises. Then run at full power for about 3000 meters (as if it were a competition). Try not to slow down at the end, as this will cause the heart rate to decrease again. The heart rate you achieve during the last few meters of this 3000-meter test run, is your maximum heart rate.

You can now set your running pace along heart rate zones, which are calculated as percentages of your maximum heat rate.

• The slow run: 65-70% of the maximum heart rate
• The relaxed run: approx. 75%
• The medium slow run: approx 80%
• The intensive run: approx. 85%
• The faster run: approx 90%
• Fast runs according to difficulty: 90-95%

Remember, you should feel comfortable while you are running. If determining your maximum heart rate proves too difficult, just try a more comfortable running speed and check your heart rate. To do this, most runners use a heart rate monitor. These monitors have become important training tools for serious runners. An electronic device in a belt around the chest receives the heart rate (in a technique similar to an ECG) and transmits it to a watch on the runner's wrist. Using such a device, you can permanently check your heart rate and see if you are running to fast or too slow for your targeted workout intensity.

Runners with a goal will need the maximum 10 km pace (or the correctly determined pulse) to determine the level of strain for each workout. If you want to compete in competitions and train effectively, this is something you can't do without.

If you are able to run for 60 minutes at a slow jog, then you should schedule a hard 10 km training run. Plan for a 10-15 minute warm up, followed by a 10-minute pause for exercise. Then run 10 km at full speed, just like you would in a competition. Beginners usually have trouble finding the correct initial pace. If you run too quickly at the start of the race, your pace will drop off and your finishing time will not be representative of your ability, as regulating your pace results in faster times. In this case, you can take off approx. 90-120 seconds, since you would probably run the 10 kilometers at an increased pace during a competition.