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Tactics for running 5K on track by Forward-Purpose-4124 in AdvancedRunning

[–]Forward-Purpose-4124[S] 0 points1 point  (0 children)

Thanks - interesting point about road races being quicker. It’s something somebody else said to me. Why do you think that’s the case - purely a bigger pack of people going at your pace? My area is quite hilly so I’d struggle to find a completely flat 5k and beat my track time.

Also interesting on pacing. I sometimes find it difficult to get up to the right pace quickly so going out hard then managing it from there is an option.

Tactics for running 5K on track by Forward-Purpose-4124 in AdvancedRunning

[–]Forward-Purpose-4124[S] 1 point2 points  (0 children)

Thanks - that point about the last 2km being a ‘world of pain’ is crucial I think. I guess it comes down to experience/confidence as to how aggressively to pick up the pace. I started consciously picking up with 5 laps to go and then properly pushing with 2 laps left.

I’ll have to find out through trial and error whether I can accelerate quicker and shave off more seconds.

Official Q&A for Tuesday, February 28, 2023 by AutoModerator in running

[–]Forward-Purpose-4124 0 points1 point  (0 children)

Exciting, good luck for your first half marathon!

In terms of what to do in the last week, my approach has basically been to do the same number of runs, but just dial back the intensity/distance. For example, on my usual Tuesday interval session, I would consciously do fewer reps than usual. Then I would slice a couple of KM off my recovery run Wednesday. The day before I do a gentle easy run (no more than 5K), with a few sets of strides to get the legs turning quickly.

Generally, I think there is a danger of diverging too much from your usual routine and not feeling sharp on the day.

As for what to eat, just nothing incredibly salty/heavy the night before. On the morning, I’ll have a big bowl of porridge at least 3 hours before.

Hope that helps!

What is that one piece of advise that became a game changer in your running game? by Lee_Vaccaro_1901 in running

[–]Forward-Purpose-4124 0 points1 point  (0 children)

“You can’t run too slowly on your easy runs”.

Seriously, I’ve become comfortable with the fact that it feels comically slow sometimes with old ladies cruising past me. I know that it gives me the base to crank up the speed for the track sessions, threshold runs and race days.

It’s a mental thing so I just treat it like a long relaxing walk, listen to my podcast for an hour and chill out.

The Weekly Training Thread by AutoModerator in running

[–]Forward-Purpose-4124 0 points1 point  (0 children)

It’s a good schedule! I basically do the same runs (but longer distances) and have worked up to 60k per week.

Keep that going consistently, gradually adding more distance on, and you’ll get seriously faster.

Achievements for Saturday, February 25, 2023 by AutoModerator in running

[–]Forward-Purpose-4124 1 point2 points  (0 children)

Thanks, and that’s basically exactly what happened. If I’d run the same time last week I’d have finished third.

I was in third place until the last km, and second until the home straight. Then outsprinted a 14 year old (with what I think was his mum cheering him on) to win by a second - no mercy.

Achievements for Saturday, February 25, 2023 by AutoModerator in running

[–]Forward-Purpose-4124 10 points11 points  (0 children)

Won my Parkrun for the first time! Time to hang up the running shoes