Increasing Pace
Sep1920089:27 a.m.
Over the last couple of weeks I have changed my training slightly, I do my long slow run on Monday night and then the remainder of the runns are done on the treadmill, the reason for this is to monitor my pace closer.
I increase my spead from 13mins slow run to 11 mins but keep the time at 20mins rather than my slow run of 35 mins, I am hoping this will let me then reach my 9 min marker which will give me a sub 4hr Marathon, anything quicker than that will be a bonus.
So far it seems to be working and I prefer running at this pace more than I do at a slower pace, I realise that if I do go in to ultra's that I will need to keep the slower pace.
Tel
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Comments (5)
TISM 'just a hint to start with - LSR is NOT a long slow run, but a Long Steady Run ...... its not an excuse to go for an easy jog for hours on end!!! One of the best ways i've found to help increase the speed of your general running is to do a 'speedwork' session now and again and the treadmill is the perfect place to do it because, as you say, you can control the speed so accurately there. the basic idea is to warm up at normal pace, then run 400 or 500m or a set time at an increased pace, drop back for a recovery stretch, then increase again so that you do as many reps as you can. I do them with recovery pace somewhere around 6/7 kph, and the sprint sections start at say 9kph and increase the speed each section by 0.2. after a while you might start them at 10kph. Another way is to do them on a strict time basis, something like 2 min sprint, 1 min recovery. But you have to be pushing the sprint sections towards the limit by the end of the session. It might sound strange, but give it a go and see how you get on. Over a relatively short period it WILL increase you natural running pace for those longer runs outside... ULTRA's ...... you have to be kidding, the very idea gives the organism apoplexy!!!!' added 19th Sep 2008
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Muffs 'Good idea mate but don't get too used to being on a treadmill. Unfortunately running on a treadmill is easier than running outside. With a treadmill the ground goes from beneath you rather than the road were you have to put that extra bit of effort in tp propel yourself forward. But at this stage any running is good so keep it up your doing great. Maybe in a yar or two we'll be running ultras together.' added 19th Sep 2008
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eclipse 'Thanks Gents TISM, I am doing some sprint work at least once a week, hopefuly this as you say will help. Matt I do have the machine on a incline to try and add a little extra resistance. Tel' added 19th Sep 2008
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Keith_L 'Eclipse just saw your comments on the "shambles" debate and thought it was excellent - really spot on in many ways. Agree with some of comments above - especially about the LSR and the benefit of speed work. See your goal is a 4 hour marathon - thats a great target but is going to be tough. Main aim for all first timers (sorry if I sound pompous) is to get round - finishing is an achievement - worry about 4 hours or whatever on your second marathon. Keep going fella' added 19th Sep 2008
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eclipse 'Keith Thanks for the comments, the 4hr is realy a goal to aim for, to be honest I would be chuffed just getting a entry and finishing. Tel' added 20th Sep 2008
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