Running Power vs Pace: How to Rebuild Economy (Without Fancy Tech)
By Stephen “Scully” Scullion • 262 Running
Over the next few weeks, I want to see a clear shift in my power vs pace relationship—and a lower heart rate at the same power outputs. Translation: better running economy.
Today’s workout and the “why”
Session: 8 × 1 km @ 3:15–3:20/km with 30–45 s rest. Power sat around 370–380 W. For me, that’s high at that pace; historically I’ve been closer to 3:05–3:10/km at that wattage.
With less training and ~18 months of almost no gym, my economy’s dipped. Not shocking—stop depositing and the bank balance drops. Same deal with strength and efficiency.
Why I like power (and when I don’t)
Pace is finicky. Headwinds, hills, and rough surfaces lie. Power (Garmin, COROS, Stryd, etc.) reflects energy cost—how much work you’re doing to move. If your pace stays 3:20/km but power falls from 372 → 359 W, that’s the same speed for less cost. That’s better economy.
But you don’t need fancy tech to think this way. You can track “cost” with feel and heart rate just fine (more on that below).
Splits tell half the story
St. Moritz, 2018: the penny dropped. Hitting 10 × 1 km in 3:20 doesn’t guarantee the race result you want. How it felt matters. If you’re forcing it—breathing ragged, legs on the brink—you’re not ready to hold that pace for 10K/Half/Marathon.
Rebuild plan (simple, repeatable)
- Bring gym back: 2×/week post-run (30–40 min). Think: loaded calf work, hip extension, hamstring strength, trunk stability.
- Double run 2×/week: Easy second runs to nudge aerobic economy without frying the system.
- Plyometrics pre-run: 5 minutes of low-dose hops and contacts to wake up stiffness and reactivity.
What “better economy” looks like in your data
- Power users: Same pace ↓ watts (e.g., 3:20/km at 372 W → 359 W over a training block).
- HR users: Same pace ↓ HR or less decoupling (HR drift) over 30–60 minutes steady.
- RPE users: Same pace feels “easier” (talk test improves; breathing calmer).
No-tech ways to track progress
- Steady benchmark loop: 30–45 minutes on the same route. Log average pace + HR (or RPE). Repeat weekly.
- Wind check: On out-and-back reps, match effort not pace. If the return is faster at the same effort, economy is improving.
- Talk test tiering: Easy = full sentences; steady = short phrases; tempo = a few words. Move the same pace with “more words” over time.
Mini-workout menu (power or no power)
- 8 × 1 km @ ~10K effort; 45 s jog. Aim even effort in wind, not even pace.
- 20–30 min continuous tempo or 2 × 12–15 min with 2–3 min float.
- Easy double 30–40 min, 1–2×/week on non-quality days.
Five-minute plyo primer (pre-run)
- 30 s pogo hops → 30 s rest × 3
- 20 skipping contacts (A-skip rhythm) × 2
- 10–15 bounding steps, smooth, not maximal
Keep it snappy, not smashy. You’re waking up the system, not doing a track meet in the car park.
Gear I’m using right now
Want feedback on your training?
I’m piloting a Training Review: I’ll look at your structure, zones, and testing (or suggest one), spot the gaps, and give you an action plan with a video breakdown.
Note: this takes real time to do properly, so it won’t be for everyone.
Key takeaways
- Use power/HR/RPE to track cost, not just speed.
- Economy improves when the same pace feels easier or costs fewer watts/bpm.
- Small, repeatable habits (gym, doubles, plyos) move the needle fastest.
- Even effort beats even pace in wind and on hills.