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Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
338km + 10km = 348km. I'm 9km from my original target (set on 4 Jan) of 357km by Easter. I'll get past that and officially join the 1200km club by year end.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Then I saw that @mcsdan did half of my treadmill runs (2 1/2 months worth) in one run
My feedback thread is here.
I found this helped my endurance greatly.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
So if 10k time is say 60 mins (10mins per mile) I'd be inclined to go for say 11k,12k,13k etc but at 11-11:30 m/m pace or slower. You cant run too slow but easily too fast. Ideally if you can get your long run upto say 1.5 hours that's the point at which the body starts to burn more fats to carbs and gets more efficient doing so. The more efficient that process is the less carbs you burn when running at normal pace and hence can go longer/faster on less. A good test for pace on these long runs is if you could hold a conversation with someone whilst running. If full sentences then right pace. If a word here or there then too fast.
Balance that long run out with a faster tempo run. Start with 1 mile warm up then 1 mile at 5-10k pace and 1 mile cool down. Gradually increase length of the 5-10k pace section until you are doing 4 miles in total. Then tweak pace. This will build lactate threshold (the point at which your legs get heavy) and you should start to feel after a couple of attempts that there is a pace you can run and hold for a while and going ever so slightly faster makes legs heavy. Keep at the pace just before legs get heavy. Also known as a threshold or lactate run. As above a good test for this run is you can still talk but only one or two words at a time. If you can hold a conversation then too slow. If you are reall struggling for breath and can't speak then too quick.
Have another run that is fairly short but quicker such as hill reps, intervals etc. I do intervals/hill reps etc that may only be a total of 1-2 miles despite running long on other runs. It's the intensity that counts on these not the distance. Remember to warm up with an easier jog before and cool down the same after. These are ideal runs to fit in during a lunchtime or before work.
Mixing the above will give an alround development.
Hope this helps
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
My feedback thread is here.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
As for hills, I live half way up one and I can't see some of the other local ones because there's other hills in the way.
=356miles/573km