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hi guys,
I've been running for a few years now but for the past 6 months I have been training to run my first marathon in Brighton in April.
I use an app on my iPhone that measures my route, time, speed etc to keep a record of my runs/training and one thing that I've have noticed is that my average speed about 5.5 miles per hour. Now I'm quite happy with this but it doesn't matter if i'm doing a quick 2 miler, 6 mile run or a 14 mile long run they are all a 5.5 mph average.
Is this ok or normal?
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Is the 'average speed' the average speed of all your runs summed together? In which case yes it will be the same for all of them, it couldn't be anything else.
If you mean the average speed for any individual run is always the same, then by definition your quick 2 miler isn't quick.
If you've got doubts, work out the individual runs speeds by dividing the distance by the time taken.
It's certainly normal in that loads of people run at the same pace all the time.
OK? Depends, if you're happy to run at that speed forever, and aren't pushing your body to injury then yes. But if you want to get better race times, or you're always knackered, then it would be better to vary your training paces and do long runs slower and put some more effort into shorter faster runs.
@ ian think i used the wrong phase. Should of said pace and not speed.
I start my run at 5 point something mph
my second mile is 5 point something mph
my fifth is 5 point something mph
my tenth is 5 point something mph
and so on and so on.
I dont seem to start fast and then slow down by the end of my run or start slow and then speed up. I am just at the one constant speed, slow and steady
What you're doing is OK but you would get more benefit if you ran your different runs at different paces. For example the point of the long run is to improve endurance, so run it slower and go further.
Your six mile run might be better done as 1.5 miles slow warm up, then 3 miles fast (at a 'comfortably hard' pace) and then 1.5 miles slow. The fast 3 miles in the middle will make your marathon pace feel easier.
Are you following a training plan?
Argo229 - that is speed, not pace. You were right in the first place.
Pace would be (for example) 8:30 minutes per mile, speed is miles per hour.
It does sound as though you are not changing speed/pace very much.
Either that or you app doesn't work!
These are the splits for my 14 mile run I did yesterday
Distance (miles)Average Speed (miles/h)Average Pace15.6600:10:3725.7700:10:2435.7300:10:2945.6200:10:4155.3600:11:1265.4400:11:0275.3500:11:1385.6100:10:4295.5200:10:52105.5900:10:44115.5100:10:53125.4500:11:00135.3400:11:14145.2200:11:30
oh bugger just ignore the above post
will try again later