We are back to building again! Volume is up, the number of minutes you are running is progressing, and so is the quality of your running. You are either running steady most of the time or comfortable with 10-and-1s. You’re feeling stronger, more efficient and more confident with your rhythm and intervals.
So it's time for technique work. This last 4 weeks you have been about gradually finding your own natural rhythm as you work through your easy talking pace efforts and brisk efforts. While workloads are increasing, you are ready now to think more about your technique.
This week let’s think about “turnover” – a quicker cadence – remembering it’s that nice quick swing of the arms that will set your pace and rhythm. Try to be light on your feet with less time on the ground. Listen to your steps and see if you can be “quieter” with a softer landing. Literally tap into your quick turnover - your rhythm - like you have an internal metronome: 1-2-1-2.
To move quicker, we keep that same rhythm but work harder with the arms to generate a wider stride, and consequently run faster as a result. When we get tired, we tend to over-stride with a strain, which is why we need to focus on "turnover" – trying to keep that stride shorter and quicker and lighter, landing under your base of support. Remember… all these things take time to develop.
5K Pace Guideline
Those of you preparing for 5K will complete 4-5 of these 3-minute brisk intervals. Your goal is to imagine yourself running solidly for a 5K race and tapping into that rhythm. It will likely take you anywhere from about 20-35 minutes to complete the 5K distance (depending on your pace), but the point is your 3-minute intervals at 5K pace should not be too fast for yourself. That said, it's also important not to be too slow, or you’ll not be gaining any fitness!
10K Pace Guideline
Those of you preparing for 10K will complete 8 of these 3-minute brisk intervals. Your goal is to tap into your 10K pace or slightly faster. The same concept applies… try not to run too fast for yourself, but too slow and you’ll not be gaining any fitness.
You should definitely be above a talking pace and you should feel like you need that recovery afterwards, but you are NOT huffin’ and puffin’ like you’ve run a sprint. It’s a solid effort that you should feel you have control over, and as always you should finish your last interval feeling like you could do another one if you “had” to. Good luck – this takes practice!
Spinning on a bike, swimming and deep water running in a pool are great ways to relieve your body from the impact of running, augment your training, and help you stay fit while your body heals. My Learn to Run program is also a great way to return carefully to running after injury.
You can also follow along with Coach Lynn's Core - a video to help you enhance your body strength as a runner, featuring 2 of my star athletes!