Like lifting, changing shoes, or adjusting your form?
Like lifting, changing shoes, or adjusting your form?
All I did was change my weekly mileage from 5 to 80 and went from a 30 min 5k to a 16 min 5k. I think it was the change in shoes tho.
For me, it was slowing down my "easy" days. I started shooting for the easy paces given in Daniels Running Formula, or McMillan calculator.
I think before doing this, I was running them too fast, and not recovering. As a result, I was never consistent with my actual hard workout days. And, I was definitely not consistent stringing together month after month of training.
This was my 2nd year running (in my 30s), and 5k PR dropped from 19:35 to 17:30 during that time.
My mileage over that year was definitely higher, which is what caused me to get faster. But, it was slowing those runs down that allowed me to stay consistent and healthy/uninjured, and rack up those miles.
i changed my form. 5k time dropped about 2 minutes.
Racing!!!
You will be amazed how much improvement you can make when you start racing a lot.
what is a lot? Once a week?
While not part of my training, I had a huge change when I focused on racing for place instead of for time. Literally, blocked out all splits and just focused on trying to win.
I saw a significant improvement in how I felt after switching from running mostly on roads to mostly on grass + dirt trails. Injuries went away and I was able to train very consistently.
Strides. Anyone that doesn't do them, when they add them, it's like night and day, especially during base phase.
At 55 I changed from running everyday to running every second day.I maintained the same mileage.
Result:In 3 months I went from a struggler to winning my
age group at state level in half marathon.
I still believe this strategy will be the training basis for all distance runners, regardless of age, in the future.
Huge improvements for fartleks instead of track interval, hills, and drills 2 times per week!
you can knock it. wrote:
At 55 I changed from running everyday to running every second day.I maintained the same mileage.
Result:In 3 months I went from a struggler to winning my
age group at state level in half marathon.
I still believe this strategy will be the training basis for all distance runners, regardless of age, in the future.
That's interesting. Can you provide some additional info?
As ridiculous as this sounds, I didn't take very good care of my feet, so I got decent size calluses....Well, every race I did, I would get blisters, sometimes blood blisters.
I went out, bought a callus remover and pumice stone and started using them on a fairly regular basis (not everyday). Since this, I have not had a blister form on those parts of my feet. It really made a difference.