3k Run Today

[Dodgylungs]

Don’t know what to make of today’s run. I set out to run a fast 5K and with split times of 6:51 7:03 and 7:15 I was on my way to doing just that but my legs were aching from Sunday’s 7 mile run and I bailed out at 3K. The last time I broke my 5K PB was down in Hove and I ended up walking some of that, this time I just stopped. Should I have pushed myself? I’m aiming to run 12K on Sunday so this is basically just a speed run. Feedback would be welcome. Thanks.

[roseabi Ultramarathon]

I'm not really sure from this post what you were trying to achieve? When you say "just a speed run" it comes across that you think the run was unimportant, so in that case I would say you were right to stop if you weren't feeling good. But if you mean that you were trying to do some speed training to work on your half marathon performance, and/or to improve your 5k time, then maybe you should have carried on. But a 3k speed run is still a decent workout.

I'd suggest evening out your splits (are those mile splits btw? This is all very confusing!) and perhaps trying to go slightly faster at the end. And always remember to warm up well first!

[Dodgylungs Half Marathon in reply to roseabi]

I was trying to achieve a 5K PB but ran out of steam. I posed the question because I’m concerned that I bail out too easily sometimes, but to be fair to myself my legs are still aching from Sunday a bit. These are 1K split times not miles (I’d be delighted if they were mile splits!)

Perhaps your confusion is because I don’t have a clear strategy about what to do in between my long runs. Do I do speed runs, fartleks or hill runs? I guess today I decided a speed run would be good but I’m not clear in my own mind how speed runs help with the longer runs. I know hill runs help endurance.

[roseabi Ultramarathon in reply to Dodgylungs]

Yes they would be very good mile splits 😊😊😊 I was confused because I read it as those being the splits you were aiming for, so I couldn't see why there were only three of them! On re-reading I understand!

Speed runs help you to run faster, so in that sense they are not important for a first half marathon, where the main aim usually is just to finish the course. A basic plan for a half marathon would include (weekly for example) a short run, a medium-distance run (which could increase slightly over the duration of the plan), and a long run that increases in length as the plan progresses. Having more than one run per week also increases the total amount of running you are doing. The short run could be your regular 5k or 30 minute run, the medium one could start at 7k and build up to 10, and your long run might begin at 10k and go up to 16k or more. For working solely on building distance you could keep all runs at an easy pace, working on heart, lung, and leg strength, and a general endurance mindset. Adding in some hills is beneficial for all of those.

But speed workouts can also improve your overall fitness, your leg mobility, and your ability to keep going over longer distances. They also add a nice bit of variety to your week! So, you could try a fast 5k as you did here, or you could try some structured intervals, or fartleks. You could have a go at hill repeats too!

Here's a post from a previous HM Group with a few suggestions and explanations: healthunlocked.com/marathon...

[Dodgylungs Half Marathon in reply to roseabi]

Lovely, thank you so much that is very helpful! I am kind of on the right track but for whatever reason I struggled a bit with the speed run today. I think I’ll try a slower longer run of around 7K on Friday and then the 12K on Sunday. Thanks again!

[roseabi Ultramarathon in reply to Dodgylungs]

Well done for getting out there, it's just harder sometimes!! Enjoy the rest of your week xxx

[linda9389 Administrator Marathon]

I'm not sure I totally understand either. Was your first km the fastest and the last the slowest? Maybe trying to make your speed run progressive, with negative splits (see roseabis recent top tip post) would ensure you had the energy to complete the 5k if that was the goal; aim to start closer to your normal pace and then consciously increase your pace each km as you run.

[Dodgylungs Half Marathon in reply to linda9389]

Yes you’ve got it, I was trying to break my 5K PB and fell short. I started off fast and ran out of energy. Not sure what a negative split is but I’ll check out the post.

[linda9389 Administrator Marathon in reply to Dodgylungs]

You aim to start slow and complete the second half of the run faster than the first, or even each km faster than the previous one; essentially you hold some energy in reserve to finish strong and fast 😊

[Dodgylungs Half Marathon in reply to linda9389]

Great, thank you!