I’m one of those runners who always wants to run faster. In the past, that often meant pushing so hard in training that my recovery times shot through the roof. There’s something about hitting that limit, being completely out of breath and exhausted — it feels like real training.
So the idea of running slow during training always seemed weird to me. And yet, running fast worked to some extent. When I was younger, I got some decent times off the back of that mindset. At 18 or 19, I ran a 5K in 18:57 — with barely any structure and mostly running hard all the time.
Now in my early 30s, it’s a different game — especially with this big goal I’ve set for myself: running a sub-3-hour marathon. It’s ambitious, but I’m confident it’s doable with smart training.
A while back, I read about base training and building up the aerobic foundation. It makes total sense: train the body to work efficiently, give it the energy it needs, and save the intensity for when it counts. But actually doing it? That’s been the hard part.
And I think a big reason for that is ego. Running alone in the park, seeing others around me, I feel this pressure to perform — even if no one else cares. Add to that some high-energy music (Alan Walker is my go-to), and it becomes really hard not to push.
For me, Level 2 training pace is around 5:50 to 6:00 min/km, and it just feels slow. But today I tried something different. I put on more relaxed music, kept an eye on my pace the entire run, and made it my mission to hold back. And surprisingly — I enjoyed it.
The sun was out, the park was full of people, and for the first time in a while I really felt present on a run. Of course I had moments where I sped up (especially when overtaking someone), but overall I managed to stay in control. And it actually felt good — no gasping for air, just a relaxed flow.
Another big shift has been joining the Munich chapter of the Founders Running Club. People always say Level 2 is “conversational pace” — and now I finally get it. Having real conversations while running is the best indicator that you’re in the right zone. I used to think I wasn’t a social runner, but I’ve started to really enjoy it. Showing up regularly, seeing familiar faces, having inspiring chats and getting my run in? That’s a win-win.