A different run

[Richard7]

So on my last run I went off a bit too quickly and the run turned into a section of fast (ish) 1k runs with rests and stretches between. This got me thinking that maybe I could instead of focusing on distance at the moment I could try to concentrate on my 5k pace.

I like the long runs and want to get back to them (never thought I would say that) but maybe if I get my overall fitness up on the shorter runs for a bit I might find the longer ones easier.

Now I get itchy feet and struggle to stick to things so no idea how long I will keep this up for or what shape it will take but I set out this morning on a 30/20/10 plan I had drawn up on my watch some months back.

Simple enough do a steady warm up for 10 mins and then go into a cycle of 2m rest, 30s slow pace, 20s medium and 10s flat out. Repeat the 30/20/10 bit 5 times and then wash and repeat as many times as you want with the 2m rest between. My repeat cycle is 3 times giving a 34 m run if you add a 5m cool down at the end.

The last time I did this I think I struggled to get past the 2nd cycle. This time I managed to get all the way to the end. Great my fitness must be getting better.

Not quite sure how I am going to translate this into a faster 5k yet but if I can get comfortable running the flat out bits for 10s then I am guessing that could translate into better 20s sections and so on!!

Will have to give this a whirl for a bit and see how it goes. Let you know 😀

[orangeguy Graduate10]

I think we are all different as to what works, I have found that since doing longer distances (now up to 8k) I am able to do a faster 5k (not that fast, but fast for me). It may be all in the head though, I know on longer runs I subconsciously think "better slow down or I am never going to get to the end of this" whereas now on the shorter distances I just go for it, particularly on the last 1k.

[Richard7 Graduate10 in reply to orangeguy]

Yeah I found that too and it has but I secretly decided I wanted to do a sub 30 minute 5k - don't tell anyone! I am miles off (literally) from that! And I may fail at the first hurdle. Was enjoying my longer runs but then have had a few "injury" knock backs so have eased off them for a few weeks. Still - will - probably try and build up again in the autumn.

[orangeguy Graduate10 in reply to Richard7]

Yes here too, I have had a few "injury interruptions" along the way to 8k, just hoping I can make the next step to 9 and then 10k. I did my fastest 5k on Friday at 33.40 but I think it was only the last 1k that I really got a move on after looking at my watch and wondered if I could do a personal best, I did but "challenging" is how you might describe it I think more tiring afterwards than a 8k plod I think

[Richard7 Graduate10 in reply to orangeguy]

I did Ju-Jus plan finishing mid April and towards the end my 8K was more of an 8.5k and one of my 9s a 9.5k. I think once I got to 8 I was on the home straight and just let it creep up and little each line run. I am sure you will get there just don't push yourself too hard and get problems with aches and the like. Good luck with it. My fastest 5 to date was 2s under 35 with a hurricane blowing behind me (probably) and some of it downhill! So I have to shave about 5 mins off somehow!

[Tbae]

Great plan Richard.

Concise and cleverly thought through.

Always knew you were going to produce the magic.👍

Let us know how your pace improvement translates into your favoured longer runs.

I will give you a wave 👋 heading in the opposite direction.

Trying to knock off an HM.Then I will try the 30:20:10 stuff like you.

Atb and take care of you. 💥🏃‍♂️💥

[Richard7 Graduate10 in reply to Tbae]

runnersworld.com/training/a...

Will do.

[Tbae in reply to Richard7]

Thanks for the link.👏👏

[Richard7 Graduate10 in reply to Tbae]

It's my daughter's birthday next week and I told her the other week that by her birthday next year I will have done a HM! Gulp - I seem to be making stupid plans at the moment!!

[Tbae in reply to Richard7]

Spice of life.👏👏

I have no doubts you will achieve whatever you set yourself.👍

Enjoy your daughter's birthday celebrations and your plan.💥🏃‍♂️💥

[David_G]

Good work Richard, sounds like you’re on top of things and you’ve planned out a sensible schedule for yourself. 🙂

Good luck, let us know how you get on 🏃‍♂️😀

[misswobble Graduate10]

I did fast 3k runs. Easy to fit in If you’re not ready for an all-out charge for 3k, you can do 1k. Or even less of course. I hate fast running these days. It’s too flamin ‘ot! 😤

[Richard7 Graduate10 in reply to misswobble]

Know what you mean. I think the 30/20/10 was nice to me today. The 30 is nice and slow and the 10 is over and done with pretty quick. Looking at the suggestion it recommends doing it for a good few weeks so maybe a faster 5k when it's cooler.

[ju-ju- Graduate10]

Trust the 30,20,10 it works, and it’s good fun. Well done you’ve clearly improved by doing the whole thing 😎

[Richard7 Graduate10 in reply to ju-ju-]

Thanks - you didn't steer me wrong on your 10k plan and it might (maybe) be one of your posts from a while back where is saw the 30/20/10. My 10s timings were great!! 😀