Why going slow will make you fast
The honeymoon is over.
Week 1 was excitement and adrenaline and "I can't believe I'm actually doing this!" Week 2 is where discipline meets reality.
Your legs are probably sore. Your schedule is definitely challenging. And that voice in your head that was cheering you on last week? It might be whispering some different things now.
This is completely normal. This is exactly where champions are made.
This Week's Training Plan
Monday: Rest or 25-minute walk
Tuesday: 3.5 miles easy
Wednesday: 2.5 miles easy + 6×30-second strides
Thursday: 35 minutes cross-training or rest
Friday: 3 miles easy
Saturday: Rest
Sunday: 4.5 miles easy
Total weekly mileage: 13.5 miles
Notice we're adding 2 miles from last week. That's a 17% increase, which in the training world is significant but manageable. Your body is adapting.
The Art of Easy Pace (And Why It's Harder Than It Sounds)
Let me guess what happened on that Tuesday run: you started too fast.
Don't worry—everyone does this. But let's fix it now before it becomes a habit.
Easy pace is not about impressing anyone on Strava. Easy pace is about building the massive aerobic engine that's going to carry you through 13.1 miles in December.
Here's how to find your easy pace:
The Talk Test: You should be able to speak in complete sentences. Not just grunt out short phrases—actual sentences. If someone asked you "How are you feeling?" you should be able to answer "Pretty good, thanks for asking, how's your day going?"
The Breathing Test: Your breathing should be controlled and rhythmic. If you're gasping or can only breathe through your mouth, slow down.
The Effort Test: On a scale of 1-10, easy pace should feel like a 4 or 5. Comfortable, sustainable, like you could continue for a long time.
The Reality Check: Easy pace is probably 1-2 minutes per mile slower than you think it should be. Yes, really.
Why Easy Pace Builds Speed
This seems counterintuitive, but running slowly actually makes you faster. Here's how:
Aerobic base development: Easy running builds capillary density, mitochondrial function, and fat-burning efficiency
Recovery enhancement: Easy pace allows you to recover between harder sessions
Volume tolerance: You can run more total miles when most of them are easy
Injury prevention: Lower impact stress means you stay healthy
Elite marathoners do 80% of their training at easy pace. If it's good enough for people running 5-minute miles, it's good enough for us.
The Patience Game
Week 2 is where patience becomes your most important training tool.
You're not going to feel dramatically fitter yet. You're not going to see huge improvements in pace. You might even feel slower than Week 1.
This is normal. This is the process.
Fitness isn't built in weeks—it's built in months.
Trust that every easy mile is an investment in the runner you're becoming.
Dealing with Doubts
"Am I doing this right?" Yes. "Should I be running faster?" No. "Is this even a workout?" Yes, it's the most important workout. "What if I'm too slow?" There's no such thing.
Your only job right now is to show up consistently and run easy. Everything else will come.
Keep showing up.
