Running thread

Any tips lads? I can run 4k of Parkrun at a decent pace, for me, but just die in the last kilometre every time. If I could just keep my pace going for another 1k I’d be really chuffed.
 
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Big Joe Corrigan said:
Any tips lads? I can run 4k of Parkrun at a decent pace, for me, but just die in the last kilometre every time. If I could just keep my pace going for another 1k I’d be really chuffed.
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Go a bit slower on the first 4k to save a bit for the last one. Will probably end up being faster overall.
 
Gremlin said:
Go a bit slower on the first 4k to save a bit for the last one. Will probably end up being faster overall.
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This, my first lap or so of latest one (3 lap course) was slower than usual due to congestion at start and my last lap was fastest in long time. Felt like I was flying at the end (well flying for me lol). Just checked my last lap was 1 n half minutes faster than 1st. 2nd lap was 1 min faster than first
 
Big Joe Corrigan said:
What’s a threshold session Stu?
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Imagine you go out and run for an hour at the hardest pace that you can continuously sustain over that 60 minutes (often described as a 'comfortably hard' pace). Run at that pace (after a warm-up) for about 20 minutes. Over time, this could gradually lengthen to 40 minutes.

There's a bit more to it but that's the brief version.

The idea is that you're running on the edge of the lactic (anaerobic) energy system - so your body adapts and learns to sustain that pace for longer.

So you're not working to improve your top speed; you're working to hold your target pace for longer.

Threshold sessions should be done a maximum of once a week.
 
Stuuuuuu said:
Imagine you go out and run for an hour at the hardest pace that you can continuously sustain over that 60 minutes (often described as a 'comfortably hard' pace). Run at that pace (after a warm-up) for about 20 minutes. Over time, this could gradually lengthen to 40 minutes.

There's a bit more to it but that's the brief version.

The idea is that you're running on the edge of the lactic (anaerobic) energy system - so your body adapts and learns to sustain that pace for longer.

So you're not working to improve your top speed; you're working to hold your target pace for longer.

Threshold sessions should be done a maximum of once a week.
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Hope you don't mind if I chip in a bit stu.
Threshold sessions are good, and will improve both your speed and stamina, but it's important to build it slowly to get maximum benefits.
You could start off with maybe 5 x 400 with a 3 min break in-between.....warm up with a real slow jog for 10 mins, then run 400m( or whatever distance you think you can repeat the at the same pace x5, and either walk or slow jog in-between.
Now the trick is to not bollocks yourself by running too fast on the first couple of repeats, the science says you want to just dip slightly under your lactic threshold on each one but only a tiny bit(think of lactic threshold as when your legs start to feel heavy)
Like I say, start by doing something you think is quite easy, and keep doing it(sorry to disagree stu) twice a week is what I'm following and it works as long as anything else you do is really easy.
I've not long finished reading "the Norwegian singles method" (nope it's not a swinger's catalogue) and it really does make a lot of sense with the science behind it.
 
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Gaz76 said:
Hope you don't mind if I chip in a bit stu.
Threshold sessions are good, and will improve both your speed and stamina, but it's important to build it slowly to get maximum benefits.
You could start off with maybe 5 x 400 with a 3 min break in-between.....warm up with a real slow jog for 10 mins, then run 400m( or whatever distance you think you can repeat the at the same pace x5, and either walk or slow jog in-between.
Now the trick is to not bollocks yourself by running too fast on the first couple of repeats, the science says you want to just dip slightly under your lactic threshold on each one but only a tiny bit(think of lactic threshold as when your legs start to feel heavy)
Like I say, start by doing something you think is quite easy, and keep doing it(sorry to disagree stu) twice a week is what I'm following and it works as long as anything else you do is really easy.
I've not long finished reading "the Norwegian singles method" (nope it's not a swinger's catalogue) and it really does make a lot of sense with the science behind it.
Click to expand...

Is that a book Gaz76?

Also what you have described me more like intervals? I always thought the threshold run was designed to help you to maintain an high intensity workload for prolonged periods?
 
Gaz76 said:
Hope you don't mind if I chip in a bit stu.
Threshold sessions are good, and will improve both your speed and stamina, but it's important to build it slowly to get maximum benefits.
You could start off with maybe 5 x 400 with a 3 min break in-between.....warm up with a real slow jog for 10 mins, then run 400m( or whatever distance you think you can repeat the at the same pace x5, and either walk or slow jog in-between.
Now the trick is to not bollocks yourself by running too fast on the first couple of repeats, the science says you want to just dip slightly under your lactic threshold on each one but only a tiny bit(think of lactic threshold as when your legs start to feel heavy)
Like I say, start by doing something you think is quite easy, and keep doing it(sorry to disagree stu) twice a week is what I'm following and it works as long as anything else you do is really easy.
I've not long finished reading "the Norwegian singles method" (nope it's not a swinger's catalogue) and it really does make a lot of sense with the science behind it.
Click to expand...
Yeah, when I say max. once a week, that assumes that you're also doing an interval session. If not, you can do 2 threshold runs.
 
franksinatra said:
Is that a book Gaz76?

Also what you have described me more like intervals? I always thought the threshold run was designed to help you to maintain an high intensity workload for prolonged periods?
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Yes mate it's a book by a guy called James Copeland aka siproc, there's loads of info about it online( Reddit etc) well worth a read
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Also yep your right my suggestion is more intervals
 
5 miles this morning before work. 1 mile easy then .5 tempo.5 easy x4. Longest effort since London landmarks HM 4 years ago
 
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