10/2/2023 0 Comments Caitlyn minimalist promise ring![]() What we don’t work, we lose, so still include some longer runs or marathon-pace work, but in smaller doses. Of course, if you hope that your autumn or winter marathon still goes ahead, or you've signed up to a virtual race, you won’t want to totally lose touch with that fitness. Run between 5-10K pace on your faster, 30-second efforts. For example: 15-20 repeats of 30 seconds fast, 2 minutes steady (not easy or rest). Sessions that mix short, fast efforts with steady running can be an effective way of giving you a ‘bridge’ to more intense sessions later. Play with speedįartlek sessions, which are more relaxed in structure but still add lots of quality, are ideal for this period of training. Leave the more pace-focused sessions to that ‘competition’ period that will come later. Get off road, or run to time and perceived effort. You don’t need to be in prime shape right now, just fit enough to build from. Uncertainty is stressful in itself, so don’t compound that by making your training in this period more stressful than it needs to be. For example: 12 minutes, 10 minutes, 8 minutes with 2-minute recoveries or 5 x 5 minutes with 60-second recoveries or 3 x 10 minutes with 90-second recoveries. Aim for 20-30 minutes of faster effort in total, breaking it up into chunks. Include a ‘split threshold’ run every 7-10 days, where you run at a pace you could hold for an hour in a race. This is an excellent foundation to have in place to be able to switch up to half-marathon or marathon training, or down for 5-10K training. ![]() For some, this will mean being fit enough to run a good 10-miler for others, a good 10K will be the benchmark. Stay in 60-minute shapeĪ handy way to think of this period is to always try to be ready to run a strong 60-minute effort. Plan your training over a two-to-three week period to get in that wider mix of sessions. If you try to cram everything into a seven-day cycle, you can risk burnout or injury. Right now, keeping a good variety of shorter, faster interval sessions, longer threshold runs and a solid foundation of easy and steady running is sensible. When we know what race we are targeting, our training sessions can become a lot more race-specific. ![]() Thinking like this means we keep a foundation of training that can be moulded and sharpened in different directions, depending on what becomes available. With the runners I coach, I try always to keep them ready to race with six to eight weeks’ notice. With the recent issuing of guidelines for socially distanced, licensed road races from Run Britain, there’s once again the possibility of such events taking place in the not-too-distant future.
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