Im following a training plan pretty close because the one i use has plenty of variety and seems to suit me. I do most of my easy, tempo and speedwork run on a well surfaced canal path. However when it comes to the long run I head off into the countryside for a change of scenery. These runs tend to be on rough bridleways and narrow footpaths in undulating countryside. Its very nice but im about a minute off the pace i should be doing.
Is it ok to do my long runs in such terrain and is there a guide that can convert your off road pace to let you know what to expect on tarmac?
Comments
It's fine to do your long runs off road.
Tbh unless it's very poorly surfaced (e.g. very muddy / long grass) there will be very little difference for different surfaces. Hills however will slow you down a bit.
Sweet FA is the difference and unless the hills are big they don't make much of an impact either.
You may find that your choice of footwear for the off road vs road runs may have an impact. I have some trainers that I just can't run off road in.
If you're stopping to open gates, climb styles, jump ditches etc then it may add a minute to a ten mile run.
I'm much slower off-road compared to my road times, even over similar levels of climbing.
It does depend quite a bit on how close together the gates & stiles are. Inland on fields etc. I reckon it can easily add a minute a mile. On the coast path there are far fewer stiles & my running isn't interupted as much (though that tends to be pretty hilly).
I'd have thought it must make some difference.
The canal is probably flat whereas the trails aren't. The canal path is probably straighter (certainly no sharp turns) and won't have the stiles and gates. Its probably also more stable underfoot and assuming its harder will give more energy back with each stride.