I've been deliberately training slower lately.

Coach's advice: 80% of training at steady pace (which for me is 10:30 - 11:15 per mile, which feels absolutely glacially slow) and 20% at tempo pace and above (so, aiming for 8 minute miles, or quicker, but varied, w/intervals and that).

I get to throw 20-30 second sprints into the slow and steady stuff, one every mile or two, and while I can't vouch for the efficacy of the training as it effects race pace, I do know my sprints are quicker now than they ever have been. On one 200m (ish) Strava segment last week I recorded the sixth quickest time this year, out of 165 runners, at a pace of 5:17 which isnt quick in absolute terms, but for me is like greased lightning.

Posted By: Arizona Bay on August 2nd 2017 at 18:58:27

Message Thread

Last smug-run before Run Norwich. (General Chat) - avenging canary, Aug 2, 17:15:39
- Just done 4k. 3k just above my pace, 1k almost warm down pace (General Chat) - Yellalee, Aug 2, 19:07:45
- My last one tomorrow lunch. (General Chat) - Arizona Bay, Aug 2, 18:22:57
  - I'm getting slower. (General Chat) - avenging canary, Aug 2, 18:34:01
    - I've been deliberately training slower lately. (General Chat) - Arizona Bay, Aug 2, 18:58:27
      - That sounds very organised. (General Chat) - avenging canary, Aug 2, 19:05:35

Reply to Message

In order to add a post to the WotB Message Board you must be a registered WotB user.

If you are not yet registered then please visit the registration page. You should ensure that their browser is setup to accept cookies.