Over the past few years, I have been doing a lot more running. This has been somewhat phasic, where I might start running intensely for 3 months or so, and then drop back to doing so less regularly. Each time I have gotten back into it with more challenging runs, I have been able to do so pretty smoothly, which is primarily due to appropriate planning.
This is the mistake most people make when trying to run long distances...
NO PLAN. NO PROGRESSION. NO PACING.
Over the last month or two, I have progressed from performing 5-8km runs to 20-30km runs. Even though I have run 30km before, it would be a very bad idea for me to do that out of nowhere with no stepwise progression leading up to that point. To be honest, even the 5-8km runs were a real chore, maybe even more so than the longer runs since.
What I see the vast majority of people do when "planning" their runs is something like the following:
- Start at a baseline of running 0-10km per week.
- Decide you want to run more.
- Progress to 30-50km per week.
- Perform each distance as fast as you can.
- Try to run longer/faster each week.
Some people will get away with this, for sure. But most will hit a wall in the form of low motivation, excessive soreness, injury, or a decline in performance before any significant improvements in distance can be made.
Not only that, but as we zoom in on a single run itself, many people are unable to perform significant distances due to simply trying too hard. You don't get rewarded with long distances if you start out your runs too fast. It's like trying to perform your 1RM squat weight for 10 reps... not happening.
For example, you might be used to running 3-5km and doing so with all of your effort. This bout is short enough that you'll probably get through it, even if you are running at close to the fastest per kilometre pace you can manage. But, as you extend that out to 10, 20, 30km or further, you will burn through your physical and psychological energy resources far too soon, at which point you will decide you can go no further.
Therefore, if you are used to running 5km in 30 minutes and you find this to be a pretty challenging pace, then you can use that information to plan your 10km run. 5km in 30 minutes = 6 minutes per kilometre. If you plan to do 10km, you know there will be more fatigue accumulating, so you might aim to start at 6:30-7:00/km instead, especially for your first attempt at a 10km run. Over time, you can and will close the gap and bring it toward your 5km pace, but to expect to maintain it in
your first attempt probably isn't a great approach.
It's simple stuff, really...
- Make small increases in distance each week.
- Plan some runs that are easier, some that are harder.
- Pace yourself so that you run slower when attempting longer distances.
- The first time you attempt a new distance, drop the ego with pacing - you automatically hit a distance PB already.
- You can't run longer every single session, so once you have accumulated 4-8 weeks of productive training, consider taking a lighter week before ramping things up again.
Happy Running!
- Gary
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