For those of you interested in ideas for hel... - Bridge to 10K

Bridge to 10K

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

pianoteacher
pianoteacherGraduate10
โ€ข24 Replies

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 ๐Ÿ˜‚

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 ๐Ÿ˜ - 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 ๐Ÿคฃ

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

24 Replies
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UnfitNoMore
UnfitNoMoreAdministrator

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
UpTheStanleyGraduate10 in reply to UnfitNoMore

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

UnfitNoMore
UnfitNoMoreAdministrator in reply to UpTheStanley

๐Ÿ˜‚ As an event 400m is a bugger to get right. 11 is more fun as itโ€™s not sprintable.

pianoteacher
pianoteacherGraduate10 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 ๐Ÿ˜‚

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
pianoteacherGraduate10 in reply to UpTheStanley

๐Ÿ˜‚๐Ÿคฃ๐Ÿ˜‚

tony_a
tony_aGraduate10

Thatโ€™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 ๐Ÿ˜€

pianoteacher
pianoteacherGraduate10 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 ๐Ÿ˜‚). 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
Ripcurlrana71Graduate10

Thanks for your post Marie - really interesting! Youโ€™ve been doing brilliantly and looking so fit! ๐Ÿ’ช๐Ÿผ Iโ€™m going to concentrate on some speed work in the coming months so all options are useful to read.

Super well done! Xx

pianoteacher
pianoteacherGraduate10 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
Ang33333Graduate10

Very interesting! Am going to contact our local running group to see what they do for slow 5k runners! ๐Ÿ˜ƒ๐Ÿ˜ƒ

pianoteacher
pianoteacherGraduate10 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 ๐Ÿ˜‰) 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-
ju-ju-Administrator

This sounds fantastic and what a great pic of you too

pianoteacher
pianoteacherGraduate10 in reply to ju-ju-

Thanks ju! xx

Dexy5
Dexy5Graduate10

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
pianoteacherGraduate10 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
Dexy5Graduate10 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
pianoteacherGraduate10 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
Dexy5Graduate10 in reply to pianoteacher

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

mountaindreamer
mountaindreamerGraduate10

Thanks for sharing this, pianoteacher. You and your son both look great! ๐Ÿ˜ƒ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธโค๏ธ

pianoteacher
pianoteacherGraduate10 in reply to mountaindreamer

Thank you! xx

Saartjie
SaartjieGraduate10

Thanks Marie. Will give this a try in the next few weeks I think! Glad you're enjoying your running so much ๐Ÿ˜Š

pianoteacher
pianoteacherGraduate10 in reply to Saartjie

It's really fun Saartjie! Hard work but worth it - let us know how you get on ๐Ÿ˜

Saartjie
SaartjieGraduate10 in reply to pianoteacher

How long did you rest for in between?

pianoteacher
pianoteacherGraduate10 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

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