So..... running

[lostkat]

Originally Posted by BBx

Good luck Coach!



My last race is Run to the Beat in October. It starts at 945 and I want to do it sub 2hours.

After that we have a wedding fair to drive to back in Brighton which finishes at 3.30! fun times!

No pressure to PB then.

When you're done with the race Coach - perhaps some tips on what I should be doing to get this sub 2 hour Half PB please? <3 <3 <3

BB x

Interval session once a week. Alternate speedwork & hillwork sessions.

Hillwork - You know that big hill near you? It's one of the streets which runs up towards that park where I started the marathon. That would be perfect. Do 1 mile warm up, then get to the bottom of the street and sprint to the top (about 80% of your top effort). Jog back down slowly and start again. It's OK to walk down if it kills you. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.

Speedwork - 1 mile warm up. In the park, find a circuit that's around 400 metres. Again, put about 80% of your top effort and sprint around the circuit. Jog or walk a lap for recovery. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.

FORGET YOUR TIME & DISTANCE. They don't matter for intervals. Just get the job done and give yourself a pat on the back. If you fancy coming up here at any point for something evil like a pyramid session or just some company on a run then give me a shout. I usually do my speed/hills sessions with running club as I can't wimp out

I hate speedwork and I detest hillwork, but it makes you stronger, fitter and faster and you will reap the rewards. It also feels brilliant afterwards because you've really achieved something.

Your plan should be - your normal weekend long run at half marathon pace or slightly slower, 1-2 normal runs in the week, 1 of which is a "tempo" run, so faster than target HM pace and 1 intervals session, alternating between hills and speedwork. Hillwork is still essential even when training for a flat race btw. I truly believe that the reason I did so well at London is because all of my routes were pretty bumpy compared to the VLM course.