>Running 101>Speed Workouts
Run like a kid again!
Sub 19:00 for 5K 05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!
Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43
Sub 88:00 for HM
I am not a big believer in the intervals thing because I am not going to be starting and stopping during a race. At least I hope not. The goal is to run a race at a certain pace right. Well who cares if I can run a pace off and on. I need to be fit enough that I talk at a 7:30 pace so that my cardio system can handle it and then get my legs need to learn to train at that pace. This would probably get me in my 80%-95% HR range building off my previous topic.
The Logic of Long Distance
So, you want to run a fast marathon? Here's what to do.
1) Start running every day. Or as often as you can. Twice a day if you feel like it.
2) Run hard every third day or so. Do intervals if you like intervals. Run tempos if you like tempos. Keep yourself from overdoing it by making sure that the last part of your hard running is faster than the first part of your hard running. The last interval is always your fastest. The last mile of your tempo should be your fastest. Let this be your mantra: "Live to fight another day."
3) Run for over 2 hours every now and then.
4) Do some form work. Strides at the end of a run. Hill bounds. High knees. Butt kicks. Develop speed and coordination in your legs.
5) Get off the treadmill (if you can). It's causing you to obsess about numbers. Learn to listen to your body. Let your body tell you what pace to run, not your fantasies.
6) Don't try to run faster every day (twice a week is enough). Start trying to beat your mileage numbers every week. Or every month. Take a long-term view. You don't need to be comfortable at 7:30 pace tomorrow. Or next month. Work on running strong at your own level of fitness.
7) Running is simple. Keep it simple. Figure out how to enjoy it so you'll stay at it.
Time is the big downer about running longer. I have kids to pick up at night so I run and then pick them up. Only gives me an hour/hour and half to run. However on the weekend I could log more miles. Maybe when I get closer to the Marathon I will try this. For now my goal is between 40-50 a week - run 5 times a week.
Ricky —our ability to perform up to our physiological potential in a race is determined by whether or not we truly psychologically believe that what we are attempting is realistic. Anton Krupicka
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