This is just a bit of content filler from MapMyRun, but I keep going back to it because it really chimes with me!
It is billed as "5 secrets from pro runners to optimise your runs", and I really like all the points, and relate to them too - except the advice to train only as fast as you can race, I always thought it would be better to go faster in training. I will think on...
Here's a summary:
1. Rest as much as you need
2. Train only as fast as you race (What does make you faster? “Training within your fitness level and improving physiological characteristics,”)
3. Run as far as you can (“If you want to become a better distance runner, the number of miles you run each week is the most important component of your training,”)
4. Talk to yourself (“The thoughts you have in your head can and will directly affect your performance,”)
5. Pay attention (“Top runners monitor everything that is going on with their body,”)
Re training pace: I think if you're going a lot shorter than race distance, then it makes sense to go faster than race pace. For instance, I'm currently doing 8 x 400 m intervals once a week to build speed for an upcoming 10 km race, and I'm trying to do those 8 x 400 as fast as I can sustain for *that* distance. Running them at 10 km pace would not be particularly challenging, and would be unlikely to yield any improvements whatsoever.
On the other hand, if you're building speed-stamina to be able to sustain the race pace over the race distance, then I agree that it should be done at race pace (because if it is done faster than race pace then one would not last the same distance, so then in effect if would become speed-stamina training for a shorter, faster race).
On the third hand (hmmm?!) doing training harder than race means that racing becomes easier, and thus gives the athlete the benefit over competitors that he/she has some extra power in the bank. As an example, Emil Zatopek used to train in military boots, which meant that when he competed in racing flats that weighed a lot less, he felt very light and had excess power to put towards the race.
I've literally only done a handful of 'races' so the concept of running as fast as I race sounds okay as a theory. Except, when I race, I know I am going to run faster than I have trained because I'm competitive like that. 🤔
well if the south downs look like that for beachy head i am in trouble its going ok could only manage a 13k run this week, but hope to get out and do a 20km on friday afternoon.
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A nice easy recovery 5K run this evening and some lovely sunshine and birdsong! 
A lovely day for a virtual 10k
