I'm really surprised at how much running training is just "time on your feet". Even when you've built up your distance, a lot of running is still getting out there and just running for an amount of time. Even stranger, on these runs, you need to avoid the temptation to run fast!  There are other types of runs that help to improve performance, but these runs are just about running at a fairly relaxed pace. You should be able to hold a conversation while running these runs.


The reason for this is fairly simple. As you increase the amount you're running each week, you're going to injure yourself if you're overdoing it every single run. Therefore you have focussed runs when you aim to improve (tempo runs, interval runs etc), and then the rest of the time you take it fairly easy. Of course over time, the pace you can run while still holding a conversation will improve, but that's a natural thing and not necessarily something you're striving for when you start a slower run.