Plan the Run

[BOBOZ]

I went out on Thursday for my usual 5k and really had to push myself to complete it.

Then this morning (Sunday), I went out to do my usual 5/6k - but this time another person came along who is not a regular runner.

The pace was a fair bit slower. When they had finished their short run (about 1 5k), I carried on with the rest of my run at my usual pace.

However, I found that having had a slower first section, I did not feel any negative problems in the rest of the run.

My pace was better and I decided to kick on and did 7.5k without raising a sweat. At the end I felt like I hadn't even done a run. The difference was surprising.

So for me at least, the lesson is to start off slower and don't overdo in the first 1-2k.

I was then able to maintain a good pace right to the end instead of slowing down later in the run.

[SandraY1 Graduate]

I 🤔 that is what is called Tempo running. You can find a few ideas 💡 about changing up your runs from from a few YouTube channels. My favourites are The Run Experience, The Running Channel or Global Triathlon Network. I hope this helps?

[IannodaTruffe Mentor]

You have discovered why elite athletes, and many others, aim to do this in their running. It is what is known as negative splits........ie. second half faster than first.

[BOBOZ Graduate in reply to IannodaTruffe]

Many thanks.

Looks like negative splits for me.

[BOBOZ Graduate in reply to IannodaTruffe]

Did an easy 8k this morning with no problems at all. Not out of breath, sore legs or anything.

Negative splits.

Many thanks.