Post run feedback on yesterday's advice...

[Mochta]

A huge thankyou to everyone who gave me ideas to try and improve my running on this thread:

healthunlocked.com/couchto5.......

Today it was 4 degrees and blowing a hoolie - I was the only person out running around the lake. I ditched my ipod with its comforting beat and tried to run really really slowly. At the finish of the 6K I still had a jacket on (unheard of even in the snow I'm in a sleeveless top after five minutes!) and my breathing was as if I had been walking very briskly not running. I did have some discomfort in my thighs (now gone) which I've never experienced before but the run was really easy. I've got a different 6k route on Friday which is not flat so I'll try the slow running again and see how I get on. I might by then have the courage to time my slow run!

With regard to the 80/20 not sure if I should do 4 slow 6k runs then a fast 6k run or do 40 minute runs where the first 32 minutes are low intensity and the last 8 minutes are at high intensity.

Once again thanks for all the advice.

[Tomas Graduate]

Excellent. Glad you had a good run and finished with good breathing.

If I were you I wouldn't overthink the 80/20, it's just a rough guideline and the chap I mentioned yesterday tweaks the stats that he quotes in his book to claim that 90/10 or 70/30 is really the same as 80/20. I think the main point is to do significantly more easy than hard and always be fully recovered before the next hard run.

If you mix hard and easy on the same run, do as you suggest and have the hard at the end; if you start by doing hard, then chances are the remainder will feel hard even if it's a pace that is normally is easy. Also, if you do intervals, count it all as hard for the same reason.

Given what you described yesterday I would warn against attempting 6 km fast in one go just yet. I think it would be too much for you. Why not try some fartleks, some intervals or, as you suggest yourself, a mixed run where you start easy and finish hard.

Good luck, and happy running

[Mochta in reply to Tomas]

Thanks Tomas - funny how you need the confidence to run slowly! I'll see how I fair on Friday with the hilly in parts run - I'll be well chuffed if slowing down gets me round that one with ease