Steady State Run: Workout of the Week

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Workout of the Week: The Steady State Run

The Steady-State Run is one of the best ways to boost your overall endurance and increase your resistance to fatigue. This workout is a continuous run at an easy-medium pace – not fast, but not slow. For many runners, Steady-State Runs are a great way to build aerobic strength, which is the foundation for your best performances from 5k to the marathon.

Most runners will find the pace to be 20 to 30-seconds slower per mile than your marathon goal pace. If you’re unsure of your pace, try the McMillian Running Calculator here. Steady-State Runs will last between 25 to 90-minutes. If you’re new to running or completing this type of workout, start at the shorter end for this first workout. Over time, you will increase the duration of time at this pace to match your fitness levels and running goals.

A Steady-State Run is a challenging workout for runners because of the prolonged time running at a not hard, but not easy pace. If you tend to lose focus on your pace, then this type of workout can teach you to concentrate from start to finish.

Be sure to include a warm-up jog and stretch, then ease into the prescribed pace over the first mile or two. Follow the faster-paced portion with an easy cool-down run and take a full recovery day afterward to gain all the benefits from this workout.


Example Steady State Run Workout

Warm-up: 10-minutes of easy running at a conversational pace

Workout: 40 to 50-minutes at Steady State pace

Cool-Down: 10-minutes of easy running at a conversational pace

Learn more about establishing your training paces.

A Training Plan that Works for You.

Our collection of running plans will help you train year-round. From 5k to a 100-mile ultramarathon, we have a training plan built for your experience level and goals. Every plan is delivered via Final Surge, allowing you to sync workouts across devices, receive daily reminders of workouts and activities, and analyze workout and target zone details. Get started today with a training plan built for you, view our running plans here.

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