Pace not improving

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  • #20199
    FatDad
    Participant

    Hi,
    I’m doing my 4th iteration of 8020HM, this time at L2 for the first time. I’m 56 and 96 KG running for 5 years. Last HM just under 2 Hrs and I am hoping to shave a few minutes off that. I’m fine with the endurance aspect but I just don’t seem to be able to improve my pace. I’m working off Power, but monitoring HR and Pace and on the simultaneous test I have not improved since 2/3 of the way though my last HM. My next HM is in 7 weeks. My foundation runs are all hilly semi-trail but I want to keep it like that as I take the dog. Any suggestions for the next 7 weeks to get faster? After that would a Run Faster plan be an idea before I start on my next HM cycle.
    Many thanks for any suggestions

    #20208
    rdl03
    Participant

    When you say that you monitor your “pace”, do you mean mph or cadence (steps per minute)? I would consider spending some time focusing on the latter. Pretty much everything I’ve read recommends a cadence of around 180.

    #20209
    FatDad
    Participant

    Thanks. By pace I mean minutes per KM. I had not looked at the cadence stat before you mentioned it. I seem to be around the 155-165 range as an average on a run. Did 16k today with an average of 156 and a max of 178. I did 268 max on a sprint this week but 180 seems a high target for me at the moment on a long run. Problem is how to get my legs to move faster !

    #20211
    Charles
    Participant

    The final third of a race plan is not a good time to be questioning fundamentals. The plans are well constructed with a focus on your race goals.

    The best way to run faster, is to run faster. I think you can do that within the confines of your race plan with the addition of two Stride efforts at the end of selected scheduled workouts each week. By definition Strides are designed to reinforce quick turnover with a minimum physical stress; a little goes a long way (pun intended).

    Note to coaches – I’d like to see Stride workouts appear in the workout library – I cut and paste from my calendar where I have performed the Stride Academy in the past.

    #20216
    Leyla Porteous
    Keymaster

    I’d recommend continuing with your training, but ensuring that your zones are set correctly and that you are in fact running your sessions as planned. This will ensure you are getting some higher effort work (and speed) with the Mod-High intensity sessions and then running your Low intensity sessions in the right zone to build fitness.
    Taking a break, followed by a focus on speed can help if that truly is the limiter, but be sure to reduce the overall volume during that time and consider adding in a run strength program.

    #20217
    Leyla Porteous
    Keymaster

    Charles: You will find 2 strides workouts in the 80/20 workout library. If you search Strides or RRPS1 and RRPS4 you will find them. They are in the Run Pace Library

    Coach Leyla

    #20219
    Charles
    Participant

    Leyla, Perfect, thank you.

    Charles

    #20222
    FatDad
    Participant

    Leyla,

    thanks. Yes my zones are up to date (did a simultaneous test last week) and I am running the sessions as planned. I’ll continue on the HM L2 plan for my B race and then (after a recovery break) probably try a Run Faster plan L2 followed by a HM plan to see if that helps for my A race in Feb.

    Thanks again.

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