Hi,
I would like some advice on running a HM.
Today I ran a 1:30:50, which is about 4:20/km. Five weeks ago I ran a 1:34:30.
To run sub 1:30 I need to run around 4:15/km
The problem is, I can barely run 5km at that pace, let alone 21k. In the race today, I had a constant pace and heart rate for the whole thing, but anytime I tried to go a little bit faster, I was red lining.
However, just a little slower, and I can run a lot further - there seems to be very little difference between 'can keep this up for a while' and 'blown to bits'. The result is my 5k, 10k and HM pace are very similar.
What do I need to do to cross this gap? Anyone else have this issue?
I used to be prone to injury, so my typical training week is a mix of biking and running, to keep fit but not smash the legs. It's not as many hours as most on here, but here's the general structure:
Mon off
Tue 40min Easy Run / 40min Spinning
Wed 40min Easy Run / 40min Spinning
Thu 30min Swim / 40min Run intervals (usually 6-8x800m on 3:00-3:10 and 60s rest)
Fri 40min Spinning
Sat 60min Spinning
Sun 105min slow run
Spinning is intervals on a triathlon based spin bike with power. I'm in a city, and riding outside is a no no.
Any recommendations for changes?
Thank you
I would like some advice on running a HM.
Today I ran a 1:30:50, which is about 4:20/km. Five weeks ago I ran a 1:34:30.
To run sub 1:30 I need to run around 4:15/km
The problem is, I can barely run 5km at that pace, let alone 21k. In the race today, I had a constant pace and heart rate for the whole thing, but anytime I tried to go a little bit faster, I was red lining.
However, just a little slower, and I can run a lot further - there seems to be very little difference between 'can keep this up for a while' and 'blown to bits'. The result is my 5k, 10k and HM pace are very similar.
What do I need to do to cross this gap? Anyone else have this issue?
I used to be prone to injury, so my typical training week is a mix of biking and running, to keep fit but not smash the legs. It's not as many hours as most on here, but here's the general structure:
Mon off
Tue 40min Easy Run / 40min Spinning
Wed 40min Easy Run / 40min Spinning
Thu 30min Swim / 40min Run intervals (usually 6-8x800m on 3:00-3:10 and 60s rest)
Fri 40min Spinning
Sat 60min Spinning
Sun 105min slow run
Spinning is intervals on a triathlon based spin bike with power. I'm in a city, and riding outside is a no no.
Any recommendations for changes?
Thank you