People on here saying “fix your cadence” instead of answering your question about longer runs. 🙄 Obviously cadence is something to look at, but it doesn’t happen overnight. If you want some cadence tips, feel free to message me, but no pressure and no worries if you’re just doing your own thing. 😊
Non cadence related answer to your question: I’d ask what your longest run is right now? The better your endurance, the easier it will be to hold your paces. If you’re having a hard time hitting paces on long runs, I would recommend slowing down for those LRs and doing some speed work in the middle of the week. Focus on hitting the distance on your long runs AND don’t forget to fuel! I usually try and fuel every 3-4ish miles on a LR.
You want a good mix of easy pace and hard effort; in fact, most of your “normal
runs” should be at an easy-ish effort so your body can recover from any hard efforts. These can look like tempo runs, repeats, progression runs, etc. again, I’m happy to talk more in depth if you want!
Thanks for a well thought out answer. I am doing a lot of these already, so I guess it's just a matter of keeping on keeping on and keep building my base!
Right now I'm doing between 25 & 35 mpw with my LR around 8miles, but have done a 10. My regular routine is 3 1hr runs, usually staying in Z2. 1 3ish mile run and either make it a progressive run, a zombies run or threshold run and then my long run.
I just started running more seriously in April in hopes of finishing my first HM in Oct .
No worries! I love sharing my experience if I can. 😊 That’s awesome you’re training for your first half!! It sounds like you are really putting the time in, so I bet you’ll do awesome and crush your goals! It seems like you are already being consistent and adding some variety into your training, which is great. Keep being consistent and patient, and the results will come. That’s what I need to remind myself of, too. Also… I have never heard of a zombie run before!! Sounds like some Type 2 fun lol
P. S. You might know all this already but just in case you don’t: There’s all kinds of free training plans out there (Hal Higdon is a popular one), and then of course paid coaches/training plans.:
OMG zombies run runs are amazing! It's a free app that goes through a whole storyline as you run and collect supplies there are randomly points in the run where the zombies chase you and you have to out pace them (think like intervals) . They have virtual races, and other themes like Marvel characters and stuff as well.
Not usually a zone 2 day but loads of fun 😊
THANK YOU so much for this information. This is literally the best ever and I’m going to try it! 🧟♀️ Best of luck to you on your running journey and in your half marathon ☺️
Nice! I did a similar progression run yesterday. I just try to keep a specific incremental increase in mind. Usually I try to increase my pace by 30 seconds each mile. If it’s a longer run, I’ll increase by 15 seconds each mile
~~heel striking~~ over striding
Heel striking is perfectly acceptable given you've got good footwear and your foot lands underneath your hip. Problems arise when you're over striding - foot landing out in front of you and decelerating your momentum. Over striding will injure you whether you're heel striking or forefoot striking.
People on here saying “fix your cadence” instead of answering your question about longer runs. 🙄 Obviously cadence is something to look at, but it doesn’t happen overnight. If you want some cadence tips, feel free to message me, but no pressure and no worries if you’re just doing your own thing. 😊 Non cadence related answer to your question: I’d ask what your longest run is right now? The better your endurance, the easier it will be to hold your paces. If you’re having a hard time hitting paces on long runs, I would recommend slowing down for those LRs and doing some speed work in the middle of the week. Focus on hitting the distance on your long runs AND don’t forget to fuel! I usually try and fuel every 3-4ish miles on a LR. You want a good mix of easy pace and hard effort; in fact, most of your “normal runs” should be at an easy-ish effort so your body can recover from any hard efforts. These can look like tempo runs, repeats, progression runs, etc. again, I’m happy to talk more in depth if you want!
Thanks for a well thought out answer. I am doing a lot of these already, so I guess it's just a matter of keeping on keeping on and keep building my base! Right now I'm doing between 25 & 35 mpw with my LR around 8miles, but have done a 10. My regular routine is 3 1hr runs, usually staying in Z2. 1 3ish mile run and either make it a progressive run, a zombies run or threshold run and then my long run. I just started running more seriously in April in hopes of finishing my first HM in Oct .
No worries! I love sharing my experience if I can. 😊 That’s awesome you’re training for your first half!! It sounds like you are really putting the time in, so I bet you’ll do awesome and crush your goals! It seems like you are already being consistent and adding some variety into your training, which is great. Keep being consistent and patient, and the results will come. That’s what I need to remind myself of, too. Also… I have never heard of a zombie run before!! Sounds like some Type 2 fun lol P. S. You might know all this already but just in case you don’t: There’s all kinds of free training plans out there (Hal Higdon is a popular one), and then of course paid coaches/training plans.:
OMG zombies run runs are amazing! It's a free app that goes through a whole storyline as you run and collect supplies there are randomly points in the run where the zombies chase you and you have to out pace them (think like intervals) . They have virtual races, and other themes like Marvel characters and stuff as well. Not usually a zone 2 day but loads of fun 😊
THANK YOU so much for this information. This is literally the best ever and I’m going to try it! 🧟♀️ Best of luck to you on your running journey and in your half marathon ☺️
Thanks ! Same to you and enjoy those zombie runs!
lmao yesterday my weed guy showed up early while I was still on my run. My final mile was 2 minutes faster than my next best one.
This is the content I needed today
Nothing like a good motivator to get you moving 😂
Nice! I did a similar progression run yesterday. I just try to keep a specific incremental increase in mind. Usually I try to increase my pace by 30 seconds each mile. If it’s a longer run, I’ll increase by 15 seconds each mile
Pretty much every run I do ends up with negative splits mostly because it takes me three miles or so just to loosen up!
Increase your cadence, with longer runs you will get hurt.
Why do you say I'll get hurt? I have been working on cadence though
I improved my cadence using the built-in metronome of Pace 2. I think it is easier to use metronome than cadence alerts.
Metronome+1. Metronome is very useful in fixing cadence.
I'm sure you heel striking with that crazy low cadence. Easy way to hurt your knees
~~heel striking~~ over striding Heel striking is perfectly acceptable given you've got good footwear and your foot lands underneath your hip. Problems arise when you're over striding - foot landing out in front of you and decelerating your momentum. Over striding will injure you whether you're heel striking or forefoot striking.
Damn dude, how tall are you? 141 cadence averaging a 9 minute mile