Before I reveal my secrets I’ll start by talking about the Barry Richards 10K. A Hastings Runners club only race held every August. In 2016, my first year as a member I ran a decent time of 53:12.
2017 I was entered to run but actually chose to stay home because my mental health that day was poor.
2018 was the year I was really struggling with running and a sprint finish saw me cross the line in 1:04:32.
Having discovered training plans by 2019, my journey had begun and I ran a new 10K PB of 52:29. Covid struck in 2020 during which I took my training to a new level.
By the time Hastings Runners were back on Bexhill seafront I was fit enough to run another PB of 41:54.
One thing I’ve learned with running and coaching is progress is never linear, so a time of 42:51 in 2022, wearing my new super shoes, albeit they nearly melted that evening, felt like a step backwards.
12 months later, still wearing the lightly raced Tempo Next % I came home in 40:52, the third time my 10k PB had been broken at the Barry Richards.
That’s enough of my life story. How did I get quicker by running less? That’s what you want to know. Well in 2020 when I ran sub 42 I was in the gym 3 times a week and running 50 miles a week.
Approaching this race my weekly mileage has been around 30-35 and whisper it quietly, my strength work has been all but non existent. So how did I go faster?
I put it down to smart training and focusing my sessions on the 10K race. In the 18 weeks building up to race I had done a lot of speed work, smashing out 200 – 400 metre reps to get used to running faster, something I had never done before.
I’d also do a second effort session focused specifically on my 10k target pace. 1k reps (8 or 9), 2k reps (4 or 5), cadence sessions and 10k tempos.
Come race day I was so used to running at around 4:00 – 4:10/km it just felt comfortable for the first half of the race. As I had done during the training sessions I had to dig deep on the way back, but having found that resolve in training, time and time again, my mind was strong and at no point did I question if I could maintain my pace.
During this training block I also ran a 5 mile PB (twice), a 10 mile PB and I won an improvers award at the Alan Corke.
Had I attempted a 5k, half marathon or marathon, I doubt very much if I’d have ran a personal best, simply because that’s not what I was training for.
I’ve talked a lot about PBs here and race times, that’s what motivates me as a runner. What my coaching has taught me is that every runner is different. Your goals don’t have to be time related, they could simply be to finish your first 5k without stopping.
Some of the runners currently on the team have process driven goals. So rather than aiming for a specific time or race, completing 90% of the sessions set for them during the plan is the goal. If you do that, your fitness will improve and there’s no pressure on hitting targets.
For every runner I work with, the training plan is tailored around the goal. If it’s time related, sessions will be specific to that race distance. If it’s purely to enjoy your running more, then I’ll encourage you to join local running groups that I think will bring you that extra satisfaction.
For anyone looking for help with your running then get in touch. Training plans cost £20 and then I offer monthly support with feedback on every single run for just £20 per month.
Come and join Team Orange, enjoy your running and achieve your goals.
PS: My initial goal 19 weeks ago was in fact sub 40, but I struggled to fit all the sessions in I wanted so adjusted my goal mid plan.
