- Synchronized Running
- Posts
- The progress nobody tracks
I want to share something from my own training this month and one of the most important metrics to track.
Over the past 5 weeks, I’ve been locked into my training and a clear trend is showing up.
This is a look at 7 treadmill sessions I did at the exact same pace: 5:27 per kilometer, 1% incline. Just my easy runs.
Nothing changed about the workout. Same speed, same gradient, same treadmill.
But one major thing did change.
My average heart rate dropped from 147 bpm ➡️ 136 bpm.
Eleven beats per minute. At the same pace. In five weeks. That’s progress!
Why this matters more than a faster split
Most runners measure progress the obvious way: “did I run faster?”
And that makes sense. Pace is tangible. It feels nice to run faster. You can easily compare it.
But pace only tells you the output. It doesn't tell you the effort.
Running 5:00/km at 165 bpm is a completely different session than running 5:00/km at 150 bpm. Same pace. Totally different physiological stimulus.
That's what average heart rate at a fixed pace reveals:
It shows how much your body has to work to produce the same result.
When that number goes down, your aerobic engine is growing regardless of whether your race pace has changed yet. This give you a great foundation to build upon.
The problem with only chasing pace
When you only track pace, you lose visibility into what's happening underneath.
You might be getting fitter but not see it, because the improvement hasn't surfaced as a faster time yet. So you push harder, add more volume, and wonder why you're tired all the time.
Or worse, your pace stays the same but your heart rate is creeping UP. That's a real warning sign: accumulated fatigue, poor recovery, or the early stages of overtraining.
If you're not tracking HR, you won't catch it until something breaks.
This is one of the first things I look at with runner I coach. Not only "how fast are you running," but also "what's the cost of that pace?"
How to do this yourself
You don't need a lab. You don't need fancy equipment. Just do the same thing I did.
Here's the simplest version:
Run your easy runs at roughly the same pace, even if you feel like going faster or slower. Wear a chest strap heart rate monitor. Record the average heart rate. Try to keep the conditions similar if you can. Show discipline and stick to the pace, not effort or heartrate!
Over 6-8 weeks, you should see a trend. If your HR is going down at the same pace: your training is working. If it's flat or rising: something needs to change maybe it’s training load, recovery, or how your sessions should be planned.
Something I'm building (and opening up)
I've been working on something for runners who want this kind of structured, connected approach to their training. It's called Synchronized Running: A 90-day coaching program that brings gait, strength, training load, and shoes together into one system.
Because what I described today (tracking aerobic efficiency) is just one piece. The runners who break through are the ones who get all the pieces working together.
Gait mechanics that don't waste energy so you can run more efficiently.
Strength training that improves your mechanics so you get stronger.
Training load management that makes the most out of your available time.
Shoes that work with you instead of against you.
I'm opening 3 spots for March.
If you're interested, fill out a short application (takes 2 minutes). I'll review every response personally and reach out to you.
Thank you for reading,
Tim 👟