Pace or distance?

MeanderingMammal

So lots of people when talking about their sessions talk about tacking additional running time onto their sessions, so pushing the distance out. As an alternative when I was doing C25K I tried to do the last interval, or the last minuts of the longer intervals, at a higher pace.

Neither is right or wrong, the big benefit that I've found is that changing the mode of training slightly gives me a different type of confidence boost.

What that converts into is the ability to pick it up now. I was out last night for a 10km easy pace at 6 min/ km, and I was able to pick up the pace for the final two kilometres to 5:15/ km

Try it, see if it works out for you.

AglaeaC

This is great advice.

ftrobbie

Does this really apply to those that are still building a base? I am currently coming up to graduation on c25k, I can't do 5km in 30mins, more like 35mins and run at 70-80% max heart rate (not age related guess). Although I could do as suggested even for the last minute or so for the longer runs, I am more concerned about being able to extend the time next time out. The pace referred to, easy 6min/km, is way ahead of my 6:56/km last night and I can assure you it did not feel easy. Interesting proposition though.

MeanderingMammal

Does this really apply to those that are still building a base?

It was suggested on the podcast series that I used for C25K about 18 months ago. For me it had a couple of benefits, first demonstrating to myself that there was more juice in the tank and secondly conditioning me for that final surge at the end of an event; the ability to pick up the pace and hit a target time or pick off a couple of other runners approaching the finish. Equally avoid being picked off by someone coming up from behind.

I am currently coming up to graduation on c25k, I can't do 5km in 30mins, more like 35mins and run at 70-80% max heart rate (not age related guess). Although I could do as suggested even for the last minute or so for the longer runs, I am more concerned about being able to extend the time next time out. The pace referred to, easy 6min/km, is way ahead of my 6:56/km last night and I can assure you it did not feel easy. Interesting proposition though.

Towards the end of C25K I was doing about a 7 minute kilometre, and that felt hard. I'm now in half marathon training, so my pace has picked up a lot in the time between finishing C25K and now.

One of the things that strikes me here is that many people talk about not being able to do 5K at the end of the programme, I was on a 34 minute completion, so it's something to think about in terms of improving the time component of the plan.

Whilst speed comes with distance, there's no harm in trying out a faster pace, for a minute or so in C25K. It pays dividends.

ftrobbie

One of the things that strikes me here is that many people talk about not being able to do 5K at the end of the programme, I was on a 34 minute completion, so it's something to think about in terms of improving the time component of the plan.

Whilst speed comes with distance, there's no harm in trying out a faster pace, for a minute or so in C25K. It pays dividends.

Thank you for the insight

My estimate for a 5km has come down by another minute over the last week, which I have put down to doing more distance. My heart rate sits at 148-152bpm, constant response to effort, but I manage to go further each time. My timed route is an out and in route, which is uphill out. When looking at the splits, my outward leg is showing most of the improvement, have no clue why.

The intention at the end of this week, is to continue C210K, which continues by using intervals. I'll try the first x-1 intervals at a steady pace, and see how fast the final is. I just get worried, 7 and a half weeks ago I could not do 5 mins, now it's 30 without a break, I want to continue without blowing up. I know I am not going to rip up trees, but this time round I am enjoying it, two years ago I got to week 5 and then my knees broke down.

Thank you again for the insight