I know it’s not for everyone, but spending time focusing on improving time, can make you a stronger runner overall.
I’m running the Brighton 10k on 12th September and, about 2 weeks ago, I realised that I really needed to focus urgently on it if I wanted to get a PB and target a sub 46, or even a sub 45 minute time.
I really needed a plan that would fit into the 4 weeks I had remaining and would be flexible enough to fit around life; I found one on Runners World that seemed to fit the bill.
The article here is very interesting as it captures the essence of running a 10k and is worth a read.
My only concern is that I’d need to add in an extra run a week somewhere ( I usually run 3 or 4 times a week). I always take at least one day’s rest after every run and this plan was based on 5 running days a week. It is flexible, in that you can mix it up, provided you don’t run two hard sessions back to back. So far, I’m making good use of its flexibility. 😅
There is also a 3 run a week version which looks like a great place to start out on; and one that might well suit HU runners looking to improve their 10k performance, or just generally getting stronger as a runner. It fits more easily around a busy life schedule too.
There’s a really useful pace calculator that I used to give me an idea of the kind of paces I needed to run at for the various sessions. This works for everyone regardless of your speed. Just put in a fairly recent run where you pushed it a little and it will spit out the paces for you.
Anyway, I’m on week 2 of the 5 a week plan now. I completed my first back to back run today, and it was ok except I felt a slight twinge in my hip and ankle, and having been sidelined before, I knew I had to back off. I’m not bothered though, as it was a good run anyway, and I feel fine this evening. Hope it’s all good tomorrow 😬
Tomorrow is a rest day anyway, and then I’m heading into another tough interval session on Thursday.
Last week I decided to only do 4 runs as I felt that was right for me as the Parkrun was quite furious to say the least 😅. The problem I’m having with the plan is that it doesn’t fit around the Parkrun very well, but I’m happy to work around it, and forfeit a speed session in its place.
There is a slight hiccup on the horizon as I’m off to Manchester to celebrate my youngest’s 27th birthday at the weekend and going on past celebrations I’m going to be suffering and may revert to a 3 or 4 run week. 😬
Anyway, what is clear from the plan is that, to improve time, you have to get your legs turning over faster. The speed and interval sessions are key. As, of course, are easy runs, where controlling my urge to speed up is so important. This is a key lesson for me. Easy means easy, and the same rules apply here as they did for us all when we started C25K. I.e. if you can’t run at a conversational pace, then you are running too fast. I use my watch and keep it steadfastly in zone 3 during these more relaxed runs. I focus on breathing easily and relaxation.
The other thing I’m finding incredibly helpful is the cold shower after the harder runs. I only shower the lower half as I couldn’t take a complete ice cold one 🥶 The post run stretches are also critical I feel.
Sorry about the long post but I hope you found something useful or interesting.
I will post my progress here and let you into any insights or lessons learned as I go. 👍
Edit: This is another useful pace calculator that I use when targeting a specific time:
That pace calculator is very good. Someone posted it last year just before I started low heart training and I realised what I thought was my easy pace was really not. I haven’t used it for a long time so I thought I would pop in my park run PB and run my long run at it’s recommended pace. It was spot on for where I want to be for my long run. Mainly zone 2 with a little zone 3 💪🏻 Good running conditions though no crazy wind or heat.
Thanks RunBrianRun , interesting stuff there, and very challenging for me personally.
Having looked at the advice on having endurance and needing to work on speed, I've concluded that I just don't want to put in what the article calls "hard work." I find speedwork and even tempo runs really, really tough. At the moment gaining a few seconds is simply not worth the physical discomfort and, more important, mental distress that I experience.
Kudos to you and all the others those who can, and do, push yourselves in that way.
Thanks RunWillie , what a lovely thing to say. I really appreciate it.
It helps that I had to run hills and tracks from the start of C25K, so I sort of assumed they were part of the deal!
In contrast, running specific distances on roads, where pace and finishing times are the focus, pushes me into a pass-fail mentality and reminds me of the horrors of school sport. Having to push myself to the point of gasping for breath and/or feeling sick just destroys my confidence.
Trail running seems to suit me better because it feels so much more relaxed. It gives me permission to get out in the forest, get muddy, enjoy my surroundings, stop and take photos of the view, etc. I'm very lucky that I live where I do.
It wasn’t until we started Trail running that I realised how different it is to Road running. I’m so used to controlling my runs either by pace, heart rate or deliberately building a run with negative splits. Trail running was a huge shock. How you can be relaxed is beyond me 🤣 Different surfaces, never knowing what’s around the corner. Heart rate and pace all over the place due to elevation/different surfaces. I find it so hard. I’m persisting though as it’s beautiful here and to get off the beaten track is so worth it. I think of you every trail run though🦸♀️ ❤️🏃♀️
Trails and hills are very strengthening though. You’ll be noticeably fitter for running them. When you do run on the flat you notice the difference in effort
I’m not really that bothered about race times now. I quite like speed training though, strangely 🤷♀️😁.
My fave thing is a long, slow trail run. Lovely 🥰🏃♀️
I do agree and especially with the amount of hill and trail running that CMoi does. No way I could manage that as often. Hill work is an essential part of any training program and you’ll see it in these plans too I think.
It might be that you are running too fast Cmoi? Just a small pickup in speed at short intervals will help build strength. I guess it’s all down to what we want from our running in the end and if you don’t enjoy it, then quite rightly, you don’t need to do it. I’m also a big fan of your hill runs. Some of the elevation on your runs is remarkable! And to think you have climbed >25k this year is truly amazing 🤩
Thanks RunBrianRun for your kind words. I'm amazed at your speed, and full of admiration for your commitment to the sort of training that completely intimidates me.
I certainly think I'm running way too fast for comfort on occasion! However, by that I specifically mean the speedwork and speed occasions 😜 that are in my maratrail plan. It's 16 weeks of five runs a week, though I've taken longer over it because life gets in the way.
It includes five speedwork sessions, from 15-25 minutes, and 15 tempo sessions, from 20-80 minutes, with the added stipulation that if you split a tempo run into segments none should be shorter than 15 minutes. Speed pace is defined as 90%+ of max heart rate, or being able to only to gasp or grunt, not speak. Tempo is defined as 85%-88% of HR max, or being able only to utter single words.
Thing is, even though I've stuck to roads and tracks for these runs (it'd be lethal attempting speed on the forest paths!) they still go up and down ⛰️ and end up averaging around 25m elevation gain per km. So my pace is absolutely all over the shop, even if my effort is reasonably consistent, and yes, I find it physically uncomfortable. That in turn triggers the feelings I mentioned in my reply to RunWillie , and even though I've never yet given up on a run, that's only because I don't want to have to do it again!
The benefit of such runs for me, in fact, isn't potential speed gain, it's pushing myself to persevere with something that I hate. I figure that if I feel like quitting during the trail marathon, I can always have a break, and remind myself that I survived an 80-minute tempo run, where stopping wasn't an option!
I’ve found similar. I’ve been exploring and test driving NRC HM plan this week (thinking of adapting it to reach 16k over longer time frame). I was meant to be on a short recovery run, but paced it way too fast despite thinking ‘nice and slow and easy’. Coach Bennett commented that getting that recovery pace right is the hardest nut to crack but most important… more so than all the others. In other words, the plan is more about nailing the slow pace than it is the long run. Interesting, no? Counterintuitive. I’d been looking at the target pace charts on nrc, which have been an eye opener, showing I tend to go for tempo pace as my ‘easy’ and that I must reel in considerably for recovery pace.
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