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Slowing down to run faster: but when to add faster running? (Read 61 times)

andre_runs


    Im doing a 10 miler in 10 weeks. I'm 59 and a pretty consistent runner. Currently run about 18-20 MPW at ave pace 9:20.

     

    But I am guilty of pretty much running all my miles at or near that 9:20 pace. And I am at a real plateau for my pace on occasions when I do try to run fast (8:45 MPM). So I am going to buy into the Run Lots - Mostly Easy - Sometimes Hard,,, because it does makes sense and I need to change it up, if I want to improve and be as fast as possible for 10 miler in 10 weeks.

     

    So my plan is to start increasing mileage while really slowing down the pace. Thinking the slower pace will allow to add more bulk to my mileage base. Just finished my first week of this. I ran 24 miles at 10:10 pace. Thats pretty high mileage for me and very slow pace. But I think that is the only way I will get to 30 MPW, which is where I want to be for a base for this race.

     

    IS 10 weeks really enough to materially improve fitness? When and how would you suggest mixing in some faster running,, before its too late and I am just a great 10:10 long distance runner. Mt initial thought is to keep at this new regime of easy pace with increasing distance for about 4 weeks,, then level off at 30 MPW.

    Thoughts on adding speed,, or a good balance of slow/faster workouts? and when to start faster?

     

    Thanks

    CanadianMeg


    Kicking Asphalt for 2021

      How many days a week are you running? Do you run the same distance all the time? Running 5-5-5-5 is different than running 3-3-6-8 if you are running 4 days a week. I'm a believer in shaking up the distances because your body will get efficient at the same distance.

       

      Are you racing every run? When you finish an easy run, could you keep going or are you spent?

       

      There's more to it than weekly mileage.

       

      If you are using your log here at RA, if you set it to public, we'd have more information to advise you better.

      Half Fanatic #9292. 

      jeffdonahue


        zebano


           

          IS 10 weeks really enough to materially improve fitness? When and how would you suggest mixing in some faster running,, before its too late and I am just a great 10:10 long distance runner. Mt initial thought is to keep at this new regime of easy pace with increasing distance for about 4 weeks,, then level off at 30 MPW.

          Thoughts on adding speed,, or a good balance of slow/faster workouts? and when to start faster?

           

          Thanks

           

          I believe in only changing one stressor at a time and in this case you are adding miles. I would strongly suggest that you get comfortable at 30 mpw before adding in workouts, but I'd say that you can (and should)  throw in some strides at the end of 2-3 easy runs each week while building up. Just remember the goal of strides is to work on running faster in a nice relaxed fashion with as perfect form as you can manage. My second suggestion  is to make sure that you're performing one "long" run each week (with long being relative to your other runs, though if you can eventually build it up to about 90 minutes I think that would be a huge benefit to you).

           

          Once you've done 2 or 3 weeks in a row of 30 I'd probably add in 1 workout with a strong preference for that to be tempo/threshold run given the race you're training for.

           

          FWIW if you're currently doing workouts right now then you could keep doing some similar workouts while building weekly mileage  if you're careful about running easy on easy days but it doesn't sound like you're doing that.

          1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 45:24 (2017), half - 1:38:57 (2018), Mary - 3:37:17 (2018)

          andre_runs


            Thanks for the article Jeff

            Zebano - Also thanks for you thoughts,, specifically on how and when to start adding a little faster running. Historically, I have NOT been good about keeping my easy days,, easy. But I AM doing that now. Running pretty much all days about 1 MPM slower, and I can feel the difference. Aside from seeing those slow paces on my spreadsheet, I like the feel .

             

            I am going to get to 30 MPW in 3 weeks (26, 28 , then 30) and settle in there for 3 more weeks before doing anything resembling speed/tempo workouts. I might put in a slight pull back week to 22ish to refresh legs before going for some work on pace. I will leave that until later probably a month out from my race on Aug 14.

             

            Thanks