Looking through the B210k programme, there’s a growing short run as well as a growing long run.
I know some of you use the shorter run to do speed work and I know I should but 😳 🐌
Is there a reason for taking that one back down to 2.5k?
Would it be foolish to keep it at 4k throughout (which the short run reaches at W4 and stops at.)
I’m pencilling runs into my diary (rock’n’roll Saturday, Jay) and I’m just struggling with them being below 4k!
On schedule for one more week of 5k-4k-5k then two of 3x 5k then start B210k end of this month, aiming for 10k on weekend 22nd September 😱🤣
Written by
Jay66UK
Graduate10
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I think, but don't quote me here, that reducing one run helps keep with the 10% increase overall. I know when I did an extra K Bluebirdrunner suggested reducing my recovery run to make up for it a little for that very reason, so that's where I'm coming from. 😊
Me too! I'm really poo at them. I can get steadily faster, but throw in intervals and the recovery jog balances the overall pace out and you wouldn't think I'd bothered 😄
Good stuff Jay! We all know you can do this, we just need to convince you now. Love it!! You know the drill, slow and steady and just put one foot in front of the other. We're here to support you every single step 🏃♂️🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️ #forbetterorworse
I’m going to try some intervals with the Speed podcast next week, Jay, but am also not sure I’ll manage to do intervals for the whole of the shorter runs (especially once they get longer). I think I saw someone mention they did so many intervals, then just jogged the rest to make up the distance to the shorter run, so I may try some compromise like that. (If next week’s intervals don’t floor me completely!) If I need to recover more, then the short runs may just become slow jogs. (Think I also read somewhere that slow recovery runs bathe your muscles etc in all sorts of great healing chemicals...)
Hi Jay, for what it’s worth I agree with Sutsha 🙂 The reduction in one run makes up for the increase in another, not necessarily in distance terms but perhaps also the effort required to complete it 😀
I’m using the shorter runs to build up my speed when I can but we’re all different. 😊
Recovery Run is a good term to use as we can all treat it as whatever we want. Sometimes we might feel like speeding up, other times we might just have a goal of getting through it! 😀 However we do it, it’s another run under our belts and that’s a victory in itself! 😊👍
You should treat it not for whatever you want but as an integral part of the running week. Prior pseudo science stated that recovery runs helped clear lactates from the muscles and reenergise the muscle with extra blood flow. The lactate point is nonsense as they are now known to clear within an hour. Getting blood flow up can be achieved without further trauma to the muscles by crosstraining. So what is a recovery run? It is an excellent time after a long run to practice running in a pre-fatigued state. It's not meant to be easy but allows your body to co-opt slower twitch fibres into use because you are already fatigued, this in turn builds the endurance aspect of your running physiology and as a result helps you increase your endurance range. So from this perspective I wouldn't use the run after a long one for intervals, I'd use the run before the long one for that if I only did 3 a week.
Sorry, I realise I may have sounded like I was preaching, as to knowing more, no not really we can all be scholars with the help of google hehe. Just trying to be helpful and in part figure out this stuff in my own head. I think everyone should reach there own conclusions especially when so much of this stuff is under 'debate'. I was really just trying to say do the short run for speed stuff before the long run and do the run afterwards for recovery
Excellent advice, I treat the recovery run as a luxury to do what i want- I've managed intervas a couple of times, ultra snail pace another and once it turned into the long run as I was just feeling it. Do what feels right has got to be the best advice.
I guess a lot depends on what you want to achieve, I certainly find it easier to run at a consistent pace, a bit quicker on the shorter runs, average for the 5k and the slow side of slow and steady for the long ones, I do still want to go sub 30 for 5k so may well do some intervals to help with that on the shorter runs, but will stick to constant pace for my longer ones, each to their own and you know your body and targets best.
I am so pleased that JuJu’s 10 the magic number 10K plan is so accommodating or I think our Panther Leader would have put this panther cub back on the bus.
I used the programme for structure and used the long run to build upto the HM distance.As if that was not off message enough I decided to do 14x5k runs during the 4 week, Speed Challenge.
I start week 6 tomorrow with my first attempt at my HM.
From always knowing I wanted and needed to find another gear,I decided to pursue distance.Now that has been turned completely on its head because of bridge and marathon support on here.
It is great Jay to see you coming over here.Enjoy it and do what our panther leader advised.What you are comfortable with.
But also keep those cub ears pricked for all the magic that is here.
I am going to take on board what Mike ( pinkaardvark) has replied ,when I get back on the bus for the next class in August.
I don't think there's a "correct" answer to this and it's fine for everyone to find a solution that suits them. On the assumption (Ha!) that I get through my "recovery week", my way through this is:
"Short run" = intervals or hills, to get the heart rate up and build "strength" into the legs;
"Medium run" = "tempo run", not fast but demanding enough to know I'm not just jogging;
"Long run" = easier pace to build endurance.
But everyone's got their own solution and that's just fine and dandy. I'm assuming that someone will shout if we're doing something a bit bonkers and risk over-training...
As long as we're safe and happy, then that's bigly cool xxx
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