Building A Base

Now that my first Parkrun is done, it’s time to focus on my next goal – running a sub 30 5K.

I’ve been spending the last week or so researching different training techniques for building pace and endurance and have realised that before I do any of that, I really need to do two things. The first thing, is to get used to running the 5K distance, and the second is to get used to running on an incline rather than my usual flat route along Hove seafront. So, I have come up with a plan.

One of the toughest things about the C25K program was that I found I was pushing myself harder and harder for (almost) every run. This was great in terms of making the progress that I needed from week to week, but it also left me feeling pretty exhausted. Elated and inspired, but exhausted nonetheless.

Having a few days of holiday from work, I realise that I’ve probably been overdoing things a little bit, so I’ve decided to get used to running 5K before pushing myself to go faster or to do longer distances. The plan is to run a couple of easy 5Ks during the week, maintaining a steady but comfortable pace. Then, on Saturdays, I will push myself to improve my time on the Parkrun.

As my midweek runs are in the evenings, I prefer to do them on the seafront rather than in the park as there are always plenty of people around. I’m not sure how safe I would feel running in the park at night, so my plan is to do one and a half laps of the park on Sunday mornings as practice for running uphill.

Today though, having the luxury of a day off work, I was able to run the whole 5K route of the park. My aim was to run at a comfortable pace and resist the temptation to push myself harder. This was not as easy as you might think, as my RunKeeper app kept informing about me how slowly I was going.ย Still, I kept it slow and steady and (mostly) comfortable, easing off when I felt myself getting too out of breath.

The best part about it though, was that I’m already finding the inclines easier. I think that this is because, rather than pushing myself harder when running uphill, I tried to keep the pace as even and as comfortable as possible. I didn’t always get it right, and I was still pretty tired by the end of the run. But, when I finished, I also felt that I could have done a bit more, so hopefully that’s a good sign.

This Week’s Training Plan:

Monday: 5K Hove Park (comfortable pace)
Tuesday: Rest
Wednesday: 5K Hove Seafront (comfortable pace)
Thursday: Rest (maybe some Yoga)
Friday: Rest
Saturday: 5K Parkrun (timed run)
Sunday: 1.5 Laps Hove Park (comfortable pace)

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5 thoughts on “Building A Base”

  1. Sounds like a sensible plan! I think too many runners get stuck in the ‘it doesn’t get easier you just push harder’ mentality, and that’s not always what our bodies and minds need.

    1. That’s pretty much what my body seems to be telling me.. I’ve been reading up on the physical benefits of slow or easy runs – it’s supposed to help with aerobic capacity and building muscle strength (among other things), which I think I need at this stage.

  2. Yes great plan! I’d recommend tabata style training! It will help you get used to running at a quick speed for short amount of time. Plus there’s typically an incline. Tabata has helped me improve my times dramatically. Also, try adding spinning…it helps improve endurance levels! ๐Ÿ™‚

    1. I just Googled tabata training and it looks pretty interesting – not sure if my current fitness level could handle it just yet, but definitely something to think about. Thanks. ๐Ÿ™‚

      1. You can make it as hard as you want! I do 30 sec at 8 mph then 30 off and repeat for four mins. You can lower the mph and amount if time too! ๐Ÿ™‚

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