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Running Training

Whatever distance I run, my pace seems the same. How can I improve?

Difficulty in changing pace across different distances is a common problem amongst runners but one that is also quite easy to solve. Effectively if you want to run faster, you have to train faster and that means speed-work. Speed-work is guaranteed to make you a faster runner and can vary from ad-hoc sessions where you vary the pace ‘as you feel’ to more structured sessions for specific times and with exact, timed recoveries.

A great sample session is to warm up, followed by 3 x 8-10 minutes at a brisk pace, separated by 3 minutes very easy jogging and finishing with a cool down. The key to speed training is to gradually introduce it into your programme, following each session with either a rest or an easy running day, with a maximum of two sessions per week.

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I ran when I was younger did 2:44 marathon, had a break for 8 years and started again rather fat 7 years ago. 2012 after losing weight I did 3:08 and have steadily been dropping to 2:41 this year. I’m 50 next year and currently training on the 85mi + Pfitzingers Advanced plan. Do you think sub 2:40 is possible or will age get the better of me and how can I adapt the plan for the better?
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