06/08/2023
Not sure why your running pace isn't improving? It could be because you are lacking one of the "BIG 6" basic principles of running fast:
1. Run most of your runs SLOWER than your goal pace (i.e. for a goal of a 45 min 10km, easy runs means 5:45- 6 mins/km)
2. Run 1 (maaaybe 2) runs FASTER than your goal pace in 2, 3 or 4 min intervals
3. Strength train - hamstrings, glutes, calfs, core, shoulders to the point of exhaustion
4. Cut out the naked carbs. Aim for 1.2 - 1.7g/km/ day of protein, and add it to all meals and snacks
5. Drink enough water for light coloured urine
6. Sleep7-9 hours/ night
The main issue here is that most people have done MOST of these things at ONE point, but usually not all at the same time... or have hit all 6 points, but inconsitently.
Why is it important to hit ALL 6? They are all connected:
1. Running "slow runs" too fast inhibits recovery between workouts, decreases your ability to run your intervals fast enough and increases risk of injury due to overtraining
2. Running speed workouts too slow results in reduced cardiovascular adaptations for faster running
3. Strength training is the foundation which will allow your body to be able to handle high intensity intervals without injury (since most running injuries are the result of a weak muscle not doing it's job)
4. Protein is fundamental to muscle recovery between workouts and building strength
5. Both water AND sleep affect every aspect of training, recovery and performance
For me right now, my "areas of opportunity" are increasing water consumption ( #5) and increasing protein ingestion during all meals and snacks ( #4)
Where are your "areas of opportunity" in the BIG 6??
