I've noticed that I'm usually only able to maintain whatever pace I'm running in a race. Whenever people start to surge in the middle, I'm unable to go with them, even if the pace I'm currently running shouldn't be too hard for me.
Is there anything that I can add to my training to work on this?
Incorporate changing gears in your workouts. 1. Practice surging in your runs then settling into a pace.
2.When doing 800s for example, do the first 600 @ race pace and the next 200 at finishing speed.
3. When doing 12×400 do every 3rd one a couple of seconds faster.
4. When doing 200s with very little rest each of them can be at a subtle different pace.
Coach wrote:
Incorporate changing gears in your workouts. 1. Practice surging in your runs then settling into a pace.
2.When doing 800s for example, do the first 600 @ race pace and the next 200 at finishing speed.
3. When doing 12×400 do every 3rd one a couple of seconds faster.
4. When doing 200s with very little rest each of them can be at a subtle different pace.
Thanks! I'll start trying all of this this season.
We used to do a pace shifting drill that I liked. In place of strides after a distance run, we would run on the track alternating between 150m at distance run pace and 50m hard. We would do 2 or 3 laps of this.
The key to this workout is to run the same pace for all the easy sections so that you're really training yourself to stay on pace between surges.
Rare wrote:
I've noticed that I'm usually only able to maintain whatever pace I'm running in a race. Whenever people start to surge in the middle, I'm unable to go with them, even if the pace I'm currently running shouldn't be too hard for me.
Is there anything that I can add to my training to work on this?
Kudos for diagnosing your weakness.
Yes, run harder and faster.
More STOTANISM in training.
Rare wrote:
I've noticed that I'm usually only able to maintain whatever pace I'm running in a race. Whenever people start to surge in the middle, I'm unable to go with them, even if the pace I'm currently running shouldn't be too hard for me.
Is there anything that I can add to my training to work on this?
Leaving training and fitness aside, one of the things you need to do is recognize changes of pace and what that means to you and your race.
Its pretty clear that if you're in the finishing straight and they sprint and you can't. If its mid race you need to understand when and how you should react. You can't just jump on every kick. You have to manage your effort. Unless you are over talented vs the rest of the runners.
Never spend all your coin chasing if you can ease your way back in.
Training wise there are plenty of sessions that you can do that will improve your condition.