75 mins? Why? More often than not you might see people doing 60 minutes of easy running or perhaps 10k. But if you stick to that week in week out, is your training progressive?

As a Coach all of my plans are created using training load. This is calculated with a simple equation – Duration x RPE.

For example a 60 minute easy run in my session library has a score of 150 (60 x 2.5). Obviously not every run is equal and sometimes 60 mins easy might feel like a 5/10 effort. But that’s how I give a training load to each session.

Each week my team of runners will have a target training load. That generally gets higher as race day approaches so the runner peaks for their goal event.

If a 60 minute easy run doesn’t quite help you reach your weekly target, then simply add on the requisite number of minutes to achieve that goal. This will ensure your training is progressive and you peak at the right time.

These runs should be easy, so pick a kind route, don’t worry about pace but rather your heart rate or effort level, to ensure you are not working beyond the desired RPE.

Easy runs have a lot of benefits including building your Aerobic base as well as improving your running economy. So whilst at times they are not as exciting as sessions, they are a valuable part of our training, as runners.

If you are reading this and not already a member of Team Orange, then get in touch, I can look at your current training and work out your average weekly load. From there I can look to create a training plan which is progressive and ensures you make gains with your fitness whilst making your running varied and enjoyable.

My philosophy as a running coach is quality over quantity and it’s delivered some excellent results to date with a low injury rate, something I am particularly proud of.

Enjoy your run. All 75 minutes of it.