I've posted questions about mileage and whether it's too much for a female. My goals is to improve my 24:50 to a 19:30- 22:30
Main points
I've come to the conclusion that you should build up from about 25 to about 45-50 and then cut back down to 25 before building back up again. Rather than just jumping the gun.
Listen to your body. If you need to take it easy or take a day off.
Recovery is also key. Hydrate, stretch, ice and warm up/cool down properly. Also eating healthy is a factor. Try to work on form, you're more likely to get injured on bad form.
Core. (Planks, Russian twists, crunches etc.)
I'm doing it because i think it helps mentally and physically. Also hopefully the more I do it the easier It'll get and when we do core as a team I won't be one of the ones dying. It helps with the mental aspect.
Tempos are also key for the 5k distance.
Not race pace but still hard.
Used to develop stamina and fatigue resistance when moving at speed.
June- Mileage
July Mileage + tempos
August cut down a bit - tempos + track workout + long run
One question I have is: how much of running is actually mental and how much of it is your physiology?