Today I did the second workout in a Garmin 5K plan aiming for 5K in 26:00
The core of this "Long Easy Run" was to be 35 minutes @ 6:08 - 6:45 min / km.
I was sooo pleased that my average cadence during this part of the workout was 174 spm, which compares to my usual 157 spm before I did the JD 30 Day Challenge on S & F, (although at this pace maybe more like 150 spm).
The highlight was the 3rd km which I completed @ 6:16 min / km and 180 spm. At almost the same cadence on Thursday I was moving @ 4:48 min / km and 179 spm.
Being able to vary speed and cadence independent of each other has eluded me since I began C25K at the end of August 2019!
Of course if I'd tried to explain this "achievement" to myself back then, I'd have thought I was some kind of mad nerd! (Which maybe I am).
Oh well. π
Written by
ForbiddenPlanet
Graduate10
To view profiles and participate in discussions please or .
Well then Iβm a running nerd too because I have taken a note of my cadence from every single run Iβve done π I find it interesting to play around with.
Do you consciously think about cadence when you run?
In my efforts to improve my cadence I have been using the metronome on my watch (Forerunner 245), currently set at 172, and to vibrate on every fourth beat.
I've been doing this for a month or so and think about it less continuously now, relying on noticing "there's something wrong" when I have slipped away from the beat.
I try to think about it as like playing the piano; when I know a piece of music I don't consciously think about the tempo, and I hope that in time running to a beat will also become second nature.
One thing that has helped me is listening to slow blues tunes as I run, as I find it quite natural and fun to sync my footsteps to the drummer's hands. π
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.