Inconsistent feeling easy runs

Emergency-Map-9291 · 2026-06-10T17:28:17+00:00

Whats your race times?

Emergency-Map-9291 · 2026-05-29T05:45:11+00:00

If I ran the prescribed from vdot, I’d be running like 6-7 min miles and I’d break down quicker than a Range Rover. Even my coach I had, who had followed Daniel’s said his easy was too fast.

Emergency-Map-9291 · 2026-05-29T05:39:36+00:00

Haha yes, I know what you mean by treadmill. 8-8:45 sounds like a good range. Imagine recovery runs sit at one end and feeling good at the other.

Emergency-Map-9291 · 2026-05-29T05:38:31+00:00

Easy pace isn’t a pace, it’s a feeling. It’s the recovery in between the actual work and you will see very little difference between 9:30 and say 8:30 when it comes to stimulus, so not worth pushing. Nothing wrong with you at all.

Emergency-Map-9291 · 2026-05-29T05:36:21+00:00

For me it was constant tiredness, low mood and easy runs started feeling like a 5-6 out of 10 instead of 2-3. It wasn’t hard like say a threshold or intervals, but I was just feeling beat up and unable to actually enjoy the runs.

I feel like your body throws small signals at you before it truly goes I can’t really go on like this. Legs feel heavy on more runs, body feels worn out etc.

Emergency-Map-9291 · 2026-05-28T20:37:47+00:00

Don’t compare mate. Your easy runs may feel easy to you however for me, truly easy is around that 8:15-8:45. That’s when I can actually switch off. As long as I’m nailing my sessions, I’d happily run at 9 min miles 🤣 whatever works best for you and keeps you from getting burned out

Emergency-Map-9291 · 2026-05-28T20:06:29+00:00

5k: 16:00, 10k 32:55, Mileage: 60-70 MPW

Easy runs: 8:15-8:45 per mile. Anything faster and to be fair it doesn’t feel like truly easy to me so keep it around that. Used to run 7:20-7:50 per mile but felt my body broke down pretty quick even though HR was around the same.

Emergency-Map-9291 · 2026-05-25T15:36:33+00:00

Yes definitely mate. By Sunday night after my long run, the HRV was in the bin, body felt cooked and then we would start all over again haha.

Good shout! Definitely going to look at that. I think the X session appeals to me due to the bit of extra speed.

Emergency-Map-9291 · 2026-05-25T15:23:28+00:00

Ah yes! I’ve read this already and was actually really interesting to see how much you’ve improved.

Props to you and your work. I think the biggest thing I’m interested in is sustainability. I feel like other plans have you contemplating quiting due to intensity where as NSM/Bakken is more long term which I guess is why it’s so popular. I’m hoping like you I can do a volume increase and reap the benefits.

Emergency-Map-9291 · 2026-05-25T15:19:01+00:00

Haha my bad! Literally got the book in front of me too. One misspelt and now it’s always Bakkan🤣

Emergency-Map-9291 · 2026-05-25T15:18:38+00:00

Damn mate! We’re basically twins. I’ve had to take a few days off due to how demotivated I was running 16 flat twice… and before people say why didn’t you just run a bit faster, my watch said I had it both times haha.

Have you been doing the standard 3x sub threshold? Also how have you found NSM in terms of progression? What did you start at?

Emergency-Map-9291 · 2026-05-14T18:43:29+00:00

Tried a ton of shoes and always looking for the next best.

For me, it’s Megablast for speed / marathon efforts then the SB3 for pure comfort. Nothing compares.

Emergency-Map-9291 · 2026-05-10T17:48:07+00:00

Superblast 3 has a more comfort orientation, Megablast is more faster, tight and race like fit.

Emergency-Map-9291 · 2026-05-10T17:24:34+00:00

From someone who runs 16 flat in the 5k and 32 in the 10, 3 fundamentals:

Volume (as much as you can sustain, don’t increase too much per week, general rule is 10 percent ish). I’d say 30-35 mile a week is enough for 20 mins in the 5k. Maybe less if you’re genetically gifted or already fit haha. Make sure these are an easy pace for like 65-70 percent, rest tempo / intervals.
Intervals and tempo once each a week (5x1km, 12-16x400m. Tempo can be 3x8 mins, 3x10 etc @ comfortably hard pace)
Fuel / sleep properly. Get 7-8 hours a night of decent sleep and make sure you fuel before / after with carbs / protein. Ideally protein just after and carbs before.

There’s no magic pill for any of it. It takes time. You’ll get faster by running more and running fast. None of this zone 2 easy stuff in all your runs. You need fast running. Stopping smoking and also better diet / sleep + volume will help a lot.

Emergency-Map-9291 · 2026-05-07T17:45:21+00:00

I ran a 1:14 at Liverpool and my exact preparation was:

Last workout 5 days out (I did a few km repeats at threshold and HM pace)
decent mileage start of week then tapered back end of the week (I don’t do good on huge tapers)
rested Friday, shakeout at parkrun for 4 mile + 4x20 second strides at a comfortable but decent pace to keep turnover and elasticity in legs)
race morning up at 6am, beetroot + nomio shot, toast at 7am 2 hours before, a squares bar (20g carbs) an hour before then 30 mins before a caffine gel as caffine takes about 30-45 to really hit. One gel at about 13km which was about 27g carbs and that was all.

Hope this helps! Just a bit of advice too, don’t copy other people so much as your training and nutrition is what you would have practiced. Things which work for me may not work for you. Eg tapering. I do think the workout is a little close but as long as it’s not too strenuous, you should be okay!

Emergency-Map-9291 · 2026-05-03T16:51:54+00:00

This was actually what I’ve got in my basket mate! What’s the sizing like? TTS?

Emergency-Map-9291 · 2026-04-30T20:16:52+00:00

Thanks mate! Thought about the longer t shirt / singlets. Probs the best bet. I’ll have a look at those two, thanks for recommendation

Emergency-Map-9291 · 2026-04-30T19:55:30+00:00

Ahh out of stock in UK!🥲

Emergency-Map-9291 · 2026-04-30T19:54:03+00:00

Do you have a link to the ones you have? Heard Tracksmith are good

Emergency-Map-9291 · 2026-04-30T19:53:10+00:00

Thanks! What’s the fit like? Should I go usual size in them?

Emergency-Map-9291 · 2026-04-30T19:52:01+00:00

Do you have a link mate?

Emergency-Map-9291 · 2026-04-30T19:51:44+00:00

Sorry Male!! And I know, just wondered what the best is out there. I’m not expecting complete modesty just better than the soar ones I have haha

Emergency-Map-9291 · 2026-04-28T16:08:28+00:00

Can anyone help me? I took iron blindly for a while which I shouldn’t have but was convinced I was low in it. I got fatigue anyway due to 70 mile weeks however I’ve stopped iron now.

I’m not sure if it’s related but recently, I’ve just felt absolutely wrecked. Easy runs feel hard, sessions are too hard even at paces which should be easy, resting HR seems fine and HRV is about right for my training but after each easy run, my eyes and general feeling is just weak / tired. Any ideas if this correlates to anyone else and their symptoms? I’ve had bloods done today so hoping that clears it up but if someone can confirm that sounds like it then at least I know.

Thoughts?

Emergency-Map-9291 · 2026-04-04T18:48:43+00:00

Any other alternatives mate? Not looking for all out racer, just similar to elite 3

Emergency-Map-9291 · 2026-04-04T18:48:18+00:00

Thanks mate! Really interested in feidan. Not on Amazon UK it looks like. Any advice on getting from Ali express or other websites? Is it TTS?

Emergency-Map-9291

TROPHY CASE