Generally we use three to five intensity levels when training. These plans use three zones for our runs. If you have a heart rate monitor, you might consider calculating your target heart rates for each zone, and if not just go by feel.
- Easy is a slow jog that lets you converse without losing your breath. (Zone 2).
- Moderate is the pace at which you're still in control of your breath, but if you went any faster you'd feel strain. (Zone 3).
- Hard is relative to how long you'll be running at this level, but is nearly tapped out--about 90%. You want to finish each workout feeling like you only have a little bit left over. (Zone 4).
Especially during the long runs, you'll want to try to keep to a consistent pace. In other words, you'll want to finish at about the same pace as you started. If you can't keep that pace up, then start the next run at a slightly slower pace. This helps you to avoid overtraining and also helps you better predict what your pace will be for longer runs.