Obstacle Mud Runner - Issue 7

eliminate all the toxins from the body and start again Results aren’t gained by slackers There are things to consider when you want to run faster... RACE : TIPS ForEliteAtheletes to FunRunners 01732 452404 37 Remember, it’s your race, run it your way. It’s not just simply run more and push harder. This process of development and improvement takes time, planning and motivation as well as commitment. Whether you’re improving your 5k or your 10k speed, you’ll need to do your homework and as that silly thing called “life” often gets in the way of any best laid plan, you’ll need to be prepared to make time. You’ll need to work on your endurance and your pace in order to smash that target time. 5k is a kind of middle marker distance that can either be an endurance or a speed race depending upon where, on the distance scale, you currently sit. For those who struggle with 2k, this is very much going to be a test of endurance for you. For those who smash out 15k’s every weekend, you’ve already, in your head, turned this distance into a speed challenge. 5k realistically, is a distance that is manageable by everyone but this template for improvement will help your pace increase whatever your average distance is. Incorporate these tips into your training regime and you’ll reap the benefits. Get interval training Your body needs to prepare physiologically by running at high intensities, yes that means getting out of that ever so comfy comfort zone we like to sit in. We all know when we’re in it and would rarely opt to be out of it but it’s a necessity to improve. You could try these out for size, and quite frankly it doesn’t matter where you do it. Playground or local park are quite acceptable, no fancy equipment needed here. n 6 x 600m with 90 seconds recovery n 10 x 400m with 60 seconds recovery n 3 x 1km with 90 seconds – 2 minutes recovery n 2 sets each of 600m, 400m, 200m with up to 1min recovery in between. Your pace needs to be faster than your average running pace but you need to be able to last the distance. You’ll learn this after the first few so put yourself to the test. Hill training Find some hilly runs to do at a fairly easy pace. This one is not supposed to hurt you. (Maybe you could add some monsters later though, just for a challenge.) Choose a shorter distance but tackle those hills wholeheartedly. This type of training will assist you in building power and strength and will help you keep going for longer so therefore finish faster. Plus, there is the bonus that if you train for hills, when you come to a flat run, you should breeze it, right? Embrace pain Not too much of course but if you don’t hurt a little bit, you’ve not pushed hard enough. You’re not alone when you say you hurt after running and it doesn’t mean you’re not as good as the person who doesn’t hurt at all. It actually means you’ve pushed your body a little harder than you first thought you could and it’s an ache to be proud of. Embrace that burn. Pace Do whatever works best for you. I always try a negative split on my training runs. This means I run the second half slightly faster than the first. I tried for equal splits but I find I start off too fast, hit a wall after the first 1km and then can’t keep up. Don’t know what pace you should be running? You can calculate how fast you need to be running to hit your target time. You’ll probably need a GPS watch that at least shows distance and time, pace too is a bonus. To calculate the pace you need to run at you divide the target time in minutes by the distance you’d like to cover. Finally, before ANY race it’s vital to taper. You might think tapering only refers to marathon runners, it does not! To give yourself the best possible chance of beating your own PB, it’s vital the body and the legs in particular are well rested. You really aren’t going to get any faster in the last 3 days. Top tips... To a faster 5k and beyond FOR EXAMPLE I’d like to do 5k in 30 mins... 30(mins) 5(k) ÷ = 6 min/km