Trek Ready Week 3: Why Slower Can Take You Further

Someone sets off up a hill at a pace that feels fine for three minutes and expensive for the next thirty. Most of us have been that person at least once. This week is about finding a pace you can keep.

Easy has a purpose

On an assigned easy aerobic session, you should be able to speak in full sentences. If a hill takes your breath away, shorten your steps or slow down. Keep the effort steadier, even when your speed changes. This lets you spend useful time moving without making every session hard to recover from.

It may feel almost too comfortable. That is fine. FITR also gives harder work its own place; an easy day does not need to borrow that job.

Try a two-minute check

During the session, say a full sentence at your natural pace. If it comes out comfortably, carry on. If you have to stop for breath, ease back and try again after a couple of minutes. Check once more when the terrain changes.

In your FITR notes, write where the effort drifted and what you changed. A short note such as “slowed on the second climb and could talk again” is enough. The aerobic pacing guide goes deeper if you want it.

This week's action: Use the speaking check in the easy session already on your plan. Do not add another workout.

Evidence note: Research on the talk test supports comfortable speech as a practical guide to exercise intensity. It is a guide, not a laboratory measurement.