HM training - 1st 4 weeks

[O505k]

Seems like ages since the London Winter Run on 3rd Feb - we've had Winter, Spring, Summer and back to Winter weather since then! I really enjoyed my 1st event and having read some of Hidden reports of HM training plan decided to take the plunge and try something new.

So how has it gone?

Wk 1 - a get to know you week with a gentle 3K, a Benchmark and a long run 8K. Nothing too dramatic other than the gale force wind I ran against for the benchmark.

Wk 2 - 3K Recovery run (which I am now renaming as run at your own pace), a Tempo run 1K (lots of prep for a 1K run!). Speed 4x400m - I really didn't understand how to use the app for these so I ended up with 1 very long interval anyway 2 firsts - I visited my local running track and attempted intervals.

Wk 3 - Intervals properly - 10x200m at the running track again! and a 4.5 Recovery run. Nice gentle week coincided with half-term.

Wk 4 - A slightly bonkers week - a 9K Recovery run (that's when I decided it couldn't possibly be about recovery!!), a Benchmark and a 10K Long run.

I am using the Nike Running Club app and HM training plan. I have the plan set to 21 weeks (picked a random date at the end of June as my goal), and 2/3 runs a week.

What I like - there is a plan with structure and encouraging me to do different things like intervals. (I love the satisfaction of ticking off the next run). What I don't like - each week it calibrates the plan taking into account the runs you have completed and I guess how you have scored them. I haven't worked out the logic, I could understand changing the distance or pace but it seems to change the type of run as well. It also has some big swings in distance covered in the week like above where Week 3 was 4.5K and week 4 was 19K!

I'll continue to follow it during March.

Happy running.

[Whatsapp Half Marathon]

You shouldn't really be increasing by more than 10% overall distance each week. Also a pare back week after every 4 weeks or so is helpful.

I'm sure it knows what its doing, but the constant changes may mean you don't, from one-week-to-the-next

[roseabi Ultramarathon]

Hi! Interesting stuff, and I'm glad you seem to be enjoying your training 😊

I think that changing the type of runs helps address weaknesses in your running - as you say this must be determined by what you have input.

As Whatsapp said, be careful with big jumps in your weekly distances - if you're not used to running as far as 19K (or whatever distance) in a week, maybe cut the runs a little.

What did the app do wrt to the 4x400m run?

[O505k Half Marathon in reply to roseabi]

Thanks - I have previously run 15-20K in a week but was doing it over 3 runs (a short 4/5, medium 5/6 and then a long 7/8/9 or 10). I will keep an eye as the distances increase. At the moment I can fit 2 long runs in a week but that won't continue from April so this will keep the total down..

As for the 4x400m the app just recorded 1 very long lap with an average pace for the total covering the run section (1 lap of the track) and walk/very slow jog to recover(1 lap of the track) sections! So no useful information recorded.

[roseabi Ultramarathon in reply to O505k]

Hmm. I haven't used Nike Run Club, but I know that GPS apps (Strava is the one I have) generally will show you a pace graph of your whole run, so if you're running intervals you will easily see when you were running faster and you can get a good idea of your pace during each speed interval (assuming that's what you want to know). This info tends to be better viewed on the app's website - you can roll your mouse across the graph and the data will appear on a pop-up window. If the Nike doesn't provide this I suppose you could just run Strava or another alongside it...

[O505k Half Marathon in reply to roseabi]

The app does show the pace graph but for that run I haven’t put the effort in to work it out. For the subsequent interval runs I have used the app, you just have to stop and start the app at the end of the run distance and the end of the rest period. It then does the rest and gives time for each interval. It’s a bit of a faff but ok.