For those of you interested in ideas for helping to improve pace

[pianoteacher]

I've been doing a session with running club once a week for the last 6 weeks to help improve my speed. They've always involved us running different distances from different start points so I haven't felt they would be particularly useful to share as I have no clue how the coach works it all out 😂

Last night though we all ran the same distance round a reservoir in the local park - I'm in the peach top and my son is in the Brighton shorts 😁 - and it struck me as an exercise that could easily be replicated.

Our circuit was 550m and the aim was to run between 30-45 secs a km faster than our current 5k pace. After a warm up jog round we set off (slowest runners first so no one gets left miles behind). Each rep is individually timed with a recovery break between each one. We were going to do 6 reps but as the last 140m of the circuit were uphill after 3 reps everyone decided 5 would be more than enough 🤣

What I love about this kind of work is that everyone can do it. It doesn't matter what your current speed is you just aim to run faster. I also find the numbers you get to see very motivating. We time the reps individually and the coach works out our pace but it's perfectly possible to just pause and resume your watch after each rep and get an overall pace that way. With a stop watch and a bit of maths it can be done without a running watch as well.

The aim of the game is to run consistently and for the first time last night I achieved that. Normally I go out fast for the first couple of reps then find myself getting slower and slower. The more experienced runners always manage to get faster on each one!

I'm back to work next week so won't be able to attend the organised sessions for 6 weeks but I intend to make one of my runs per week a reps session as I believe it's made a huge difference to my progress.

Happy running everyone x

[UnfitNoMore Graduate10]

I have these in my 5k plan on Nike app for after C25K ... not sure wether 11x400m or 4x1000m is gonna be the most fun.

[UpTheStanley Graduate10 in reply to UnfitNoMore]

1 * 400 isn't that much fun if you push it - 11 * 400 should be 11 times less fun

[UnfitNoMore Graduate10 in reply to UpTheStanley]

😂 As an event 400m is a bugger to get right. 11 is more fun as it’s not sprintable.

[pianoteacher Graduate10 in reply to UnfitNoMore]

I'd be a bit worried about filling myself up with lactic too early on with that many 400m reps - I'm not great at pacing myself 😂

My favourites so far have been Pyramid reps but I don't think I could set the course out unaided. At track training the sub20 guys often do reps of 1000m or more x

[pianoteacher Graduate10 in reply to UpTheStanley]

😂🤣😂

[tony_a Graduate10]

That’s a really interesting and helpful post. Thank you. Have tried intervals a number of times but not reps like this. Will give it a go 😀

[pianoteacher Graduate10 in reply to tony_a]

Thanks tony! I've tried intervals but I find I work better with more recovery (either walking or stopping lying on the floor and dying 😂). I also like the stats you get from only timing the effort - seeing the lower numbers somehow makes me believe I can and will run faster. Good luck with it x

[Ripcurlrana71 Graduate10]

Thanks for your post Marie - really interesting! You’ve been doing brilliantly and looking so fit! 💪🏼 I’m going to concentrate on some speed work in the coming months so all options are useful to read.

Super well done! Xx

[pianoteacher Graduate10 in reply to Ripcurlrana71]

Thanks Alka! I really love the variety - can't believe I convinced myself for so long that running was boring! I'm going to really miss being able to do the group sessions and it will be interesting to see if I'm as motivated doing it by myself x

[Ang33333]

Very interesting! Am going to contact our local running group to see what they do for slow 5k runners! 😃😃

[pianoteacher Graduate10 in reply to Ang33333]

Definitely contact them Ang! Both this session and track training is open to everyone no matter what speed. The coach sets it up so everyone can benefit from it and everyone is given a realistic target. If anyone is struggling (or finding it too easy 😉) he adjusts the distance/time goals during the session as well. He was instrumental in setting up parkrun in our town and runs a walk2run group (similar to couch25k) but I would like to think that other running clubs are equally inclusive x

[ju-ju- Graduate10]

This sounds fantastic and what a great pic of you too

[pianoteacher Graduate10 in reply to ju-ju-]

Thanks ju! xx

[Dexy5 Graduate10]

That sounds like a really interesting session pianoteacher. I might find a 500m and try it out for my 3k run next week. First, to find my average pace at Parkrun tomorrow. You are looking great in the photo. Have you considered joining the Royal Marines band instead of the army? The band school is in Portsmouth.

[pianoteacher Graduate10 in reply to Dexy5]

The Royal Marines band is full time and deployable Dexy and that is not something I want to do. I'm joining the TA - our role in times of war is to take the place of the full time musicians when they are deployed. Pretty sure one of our corps of drums has just been accepted as a bugler and has to undergo some pretty intense training! x

[Dexy5 Graduate10 in reply to pianoteacher]

That makes sense pianoteacher- the reserves will be an excellent option. Are you at the fitness level they require now?

[pianoteacher Graduate10 in reply to Dexy5]

I think so! I did the run well inside the time at the beginning of a 10k last week and could do the Jerry can carry when I tried it a few months ago. The only thing I haven't tried is the lift but I think I should be able to do it once I start kettlebells regularly again. Musician is one of the roles with the lowest fitness requirements but there is no difference in what men and women are expected to do.

Passed my playing audition last Wednesday so just waiting on the long process of getting a medical waiver for my eyesight xx

[Dexy5 Graduate10 in reply to pianoteacher]

Well done you, it sounds like you are well on the way.

[mountaindreamer Graduate10]

Thanks for sharing this, pianoteacher. You and your son both look great! 😃🏃‍♀️🏃‍♂️❤️

[pianoteacher Graduate10 in reply to mountaindreamer]

Thank you! xx

[Saartjie Graduate10]

Thanks Marie. Will give this a try in the next few weeks I think! Glad you're enjoying your running so much 😊

[pianoteacher Graduate10 in reply to Saartjie]

It's really fun Saartjie! Hard work but worth it - let us know how you get on 😁

[Saartjie Graduate10 in reply to pianoteacher]

How long did you rest for in between?

[pianoteacher Graduate10 in reply to Saartjie]

We walked a little way back to the start then rested there. We had staggered starts so it's a bit hard to tell exactly but looking at my Strava probably about 3-4mins x