About the easy pace. The 70% of max heart rate will prob. work for most people. However it does not work that well for me. I know my max heartrate and if I run at 70% that pace indicates a lot faster 5k/10k than I could manage. I just go by an easy feel.
About the easy pace. The 70% of max heart rate will prob. work for most people. However it does not work that well for me. I know my max heartrate and if I run at 70% that pace indicates a lot faster 5k/10k than I could manage. I just go by an easy feel.
How low a percentage of max hr, are you going, if 70% is way to high of a limit?
It's the ability to train without big breaks that makes progress so good. If the risk for small injuries is lower, this method may seem somewhat magical.
I had a coach for a half year into a half marathon. It was a bit harder than NSM but I kept a high (for me) volume over a longer period than ever before. I went from 1:36 to 1:26 in that period.
uh-oh...don't say his name! ;)
But in all seriousness, to get to 1:26 from 1:36 is huge. Did you feel strong and close hard at the end of your 1:26?
But in all seriousness, to get to 1:26 from 1:36 is huge. Did you feel strong and close hard at the end of your 1:26?
If he felt very strong, he was probably more fit than he expected and paced for. If it was an A race and he paced it well to run at his fitness, he’d still be able to hold pace but would really need to dig in to hang on the last couple of miles.
Sitting waiting for my wife to finish parkrun, having just ran 17:05 for a lifetime pb at 50 years old. Have been running since I was in my mid 30s, set a 17:28 at 38. When the dust settles maybe I will be devastated I didn't run sub 17 but right now I'm over the moon!
Yes it's the perfect day, yes I have super shoes, but I am also 12 years older and running slightly less.
Previously killed myself with boom and bust, JD workouts and hovering around 18:1x and then a decline, build back up again, being obsessed with speed being my limiting factor and doing it all again. It's funny, before the run today I read the Reddit group about a guy worrying about top end speed. You just don't need to worry. I've far outran the gains I can make via speed, by efficiency of subthreshold runs and consistency. It's that simple. You just have to have the patience to stick to it. I'm roughly a year in. I knew speed wasn't a problem when I ran 17:54 just 3 months in having ditched anything faster than 60 min race pace, even strides.
Book really helped me with the final tweaks when it came out and especially the race pacing chapter I've probably gained another 1-2% performance from.
Pure vanilla, long run is 75 mins as a hard cap as I don't really do much apart from 5-10ks although did set a half PB anyway. 90 mins subthreshold, every week, 3-6-10 min reps. Nothing more to add training wise I keep it super simple. Easy running probably 64-66% MHR and have been doing 50 mins a day.
Couldn't be happier and I don't care if this sounds lame but sirpoc has changed my running fortunes which has given me a boost in everything I do in life. I just feel great lately about myself not just running and found huge enjoyment in this whole, albeit slow process of improving. It's been like a project and I fully intend to keep going.
Sirpoc, I will be having a 🍻 tonight and toasting you. Cheers all.
Sitting waiting for my wife to finish parkrun, having just ran 17:05 for a lifetime pb at 50 years old. Have been running since I was in my mid 30s, set a 17:28 at 38. When the dust settles maybe I will be devastated I didn't run sub 17 but right now I'm over the moon!
Yes it's the perfect day, yes I have super shoes, but I am also 12 years older and running slightly less.
Previously killed myself with boom and bust, JD workouts and hovering around 18:1x and then a decline, build back up again, being obsessed with speed being my limiting factor and doing it all again. It's funny, before the run today I read the Reddit group about a guy worrying about top end speed. You just don't need to worry. I've far outran the gains I can make via speed, by efficiency of subthreshold runs and consistency. It's that simple. You just have to have the patience to stick to it. I'm roughly a year in. I knew speed wasn't a problem when I ran 17:54 just 3 months in having ditched anything faster than 60 min race pace, even strides.
Book really helped me with the final tweaks when it came out and especially the race pacing chapter I've probably gained another 1-2% performance from.
Pure vanilla, long run is 75 mins as a hard cap as I don't really do much apart from 5-10ks although did set a half PB anyway. 90 mins subthreshold, every week, 3-6-10 min reps. Nothing more to add training wise I keep it super simple. Easy running probably 64-66% MHR and have been doing 50 mins a day.
Couldn't be happier and I don't care if this sounds lame but sirpoc has changed my running fortunes which has given me a boost in everything I do in life. I just feel great lately about myself not just running and found huge enjoyment in this whole, albeit slow process of improving. It's been like a project and I fully intend to keep going.
Sirpoc, I will be having a 🍻 tonight and toasting you. Cheers all.
Congrats! Posts like this are what keep me coming back here. I’m 9 months in —haven’t raced a 5k lately due to winter but started at similar PRs as you and am mid40s. When you have a chance, would love to hear more about your progression thru the year — what paces were you doing starting out and how have those progressed? Thanks and great job again!
Fantastic! Congrats you will be high as a kite off that big PB buzz all weekend.
Would also love to hear more about your progression. I’m three months into vanilla NSA and 7 years older than you. I just ducked under 18 in a 5K recently. Not a PB but my best time in years. Don’t think I can reach your level but hoping for 17:30 by this fall if I keep at it.