Training Plans & Runs | 8-6-6-4-4 | Online Running Coach

So 10k pace for you would be around 2:15 per lap. Then 5k pace is 2:10 per lap. So anywhere around those marks and you’re on pace.

Coach Simon

FEEDBACK

5 ENJOYMENT

8 RPE

8.45 PACE

I wasn’t anywhere near there was I. That was my slowest track session yet. I looked at my matched runs and I had average pace of 7.25-7.35 tonight was 8.45. I was honestly really struggling and in a lot of pain in my glute. Even the easy run was tough. Really found it frustrating today because I was really trying and I upped the metronome on the last 3 reps and I wasn’t anywhere near what I should be or can do But I felt like I couldn’t push anymore. I mean I was already doing my retching 😅 Sorry I’m trying not to sound so pessimistic, I’m just frustrated.

Kelly DeRosa

So the way I look at it is from a process angle, and try to get too emotional about it all. So our current pace or race times is purely a result of our recent training (6-18 weeks prior). So what happened last night is simply a result of the fact you’ve been training for an ultra over that period. Those long slow Saturday runs have therefore led to this. So what we do if we want to change that is “alter the process”, which is what we are doing now, introducing the speed work. So in 12 weeks time, yes I know that’s a long time off, we can do the same, look back at the recent block of training and see why you’re back running 7:25-7:35 again. If at the end of this block you’ve done all the speed work and you’re still off pace (which I don’t think you will be) then it’s probably a reason to be frustrated and disappointed. All that said it is difficult when you’re fighting pain and discomfort and that’s likely to hold you back. But I just don’t want you to get too upset with yourself. You’re trying hard and if you keep doing that, your pace will improve again.