Another article from the March Runner's World is worth highlighting here. I have used this for most of my 30 plus years running and it works. When advising someone who is just starting to run, or when keeping tabs on a group running together, the talk test is a quick and easy way to find out if you are going too fast or just fast enough.
If you can carry an almost normal conversation, you are doing okay.
If you can not, then you are going too fast.
The article by John Hanc goes into more details including references to a study at the Univ. of Wisconsin-LaCrosse using the Pledge of Allegiance. A good read.
So when doing a speed workout, don't expect to carry on a conversation.
When running real easy, you should be able to converse normally.
And on a good paced run, the conversation may be continued but in a stop and pause manner.
Enjoy the run!
