Speeding up longer distance runs

[Beachcomber66]

I decided to "park" pace last November in favour of doing more hilly routes. I was trying to build up leg strength and stamina and both have improved to the point where I am going to drop hill run frequency to once per week to create room to do some neglected pace work in the other short weekly run. My long run will continue to be about a steady distance build up. I have used jog run sprint before, but I have been looking up fartleks and similar....running my desired race pace for 400m or more, and then slowing off to let the heart rate reduce before increasing speed again, so more "feel" (as in gasping for breath) involved than the timed periods in JRS. I gave it a whirl last night on a surface which is now merely tacky (upgraded from claggy) and went far too fast in the second 1k (only a second off a PB!) and spent the next 3k recovering! In the end dead on 30 minutes wasn't too bad a time. I find it too easy to become a bit one paced.....I hope the change in regime makes sense will speed me up a bit..Vitality 10k at the end of May beckons! Happy running all 😊

[cheekychipmunks Half Marathon]

You seem to have it all mapped out perfectly BC. I admire your ability to run fast, slow, really fast, hilly and flat runs! I can do hilly, but I definitely only have a couple of paces - variations on slow! 😅😅

Looking forward to London very much indeed. 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

My description may be a triumph of presentation over substance CC! Fastest 1k (as part of a 5k) is only 5:33. Not really fast at all.

It is really the longer runs I want to speed up on. We’ll see whether this latest of my cunning plans works! Can’t be left at the start in London!!🐌

[Sandie1961 Half Marathon]

Good to mix it up a bit to keep things interesting BC! Love claggy - it is just such a perfect description, sadly not common in Lincolnshire, although was where I grew up in Cumbria 😊

[Beachcomber66 Administrator Half Marathon in reply to Sandie1961]

I read Realbuzz how to run your fastest 10k this morning.. a few messages there. I did a bit of interval stuff last year, got my 5k down to 28:17 and left it at that. Let’s see if this old jalopy can squeeze out a bit more pace without leading me to the IC !

[Sandie1961 Half Marathon in reply to Beachcomber66]

I read that one this morning too. Seems I am doing most of what I should be, which is encouraging 😊

[tiggs1 Marathon]

I had this problem on my run last week, my first mile was at a pace of 10:04 which is super fast for me and then I had a few really slow miles just trying to recover. I need to find a more sustainable pace for my 'fast' I think so if you find a plan you would recommend please share

[Beachcomber66 Administrator Half Marathon]

Will do! All of my normal runs start with a steady 1k and build up from there; negative splits is my not often achieved ideal. I ran too fast yesterday as I was deliberately trying to do a slow fast slow fast slow pattern....only the first fast was too fast! 😊

[Sandraj39 Half Marathon]

Now, I am just about to go out and do a little fartleking myself! I have never done intervals so can't comment on them but like the fact that I can listen to my own body and challenge myself "to that lamp post" or ""that treee"! I did the Vitality 10000 last year btw - you will love it! Happy running!🙂

[Beachcomber66 Administrator Half Marathon]

Intervals were great for getting me moving faster than I thought possible;JRS was just what I needed. I am asking different questions of myself now; how far can I go in building up and maintaining speed over longer distances. I think that doing it by feel will allow me to fit in faster periods of varying lengths and pace within a long run... no lamp posts where I run though 😊

[Dexy5 10 Miles]

Glad to see that running conditions have improved for you Beachcomber66. I am so looking forward to Spring running.

I did do my first run in the dark yesterday though, much to UpTheStanley ’s surprise. I’d run out of daylight hours and really didn’t want to miss the chance to get out there. It was lovely and quiet on the prom, apart from other runners.

[Beachcomber66 Administrator Half Marathon]

Well done Dexy5. The prom should be pretty safe I guess. The darkness adds another quality. My long run is planned for tomorrow; hope my legs are in the mood! It will be nice to run on the trail rather than in it !👍

[over61andstilltrying 10 Miles]

More amazing plans! No shortage of targets to challenge ourselves with! Well done to you! 😊🏃🏻‍♀️

[Beachcomber66 Administrator Half Marathon]

Thanks over61. Plan making is easy; delivery is the key 😊. Hope things are still going well 👍