Hi Rach!! I've followed you for a long time and am so in awe of your trajectory as a runner - I was wondering what your top tips for slowly but surely getting faster are? (other than getting a coach) thank you!!
hey! thank you so much!! okay i have three main tips, all of which my coach Gabe really helped me to work on and i feel were game changers to my marathon PR!
1. Introduce strides into your easy runs. the last mile or so do pickups where you sprint at 80% for anywhere from 10-40 seconds and then fully recover jogging, repeat a few times. it gives a huge boost to your cardio!
2. run most of your runs super slow. not all runs are workout runs! if it’s not a workout, plop. plop so you can have a full conversation. plop so you don’t feel winded. my plops when i was training for a marathon where i planned to run 7:30/mile goal pace were 10:00+/mile! that’s my race that got cancelled but i did run a half marathon at 7:10/mile so i was on the right track haha
3. run your workout days hard. whether it’s repeats (x distance at a particular pace repeated) or a fartlek or a tempo run, crush those days. my training plans have one workout day per week and one long run day, for example: monday easy. Tuesday rest day. Wednesday speed workout. Thursday easy. Friday rest. Saturday easy. Sunday long run.
that’ll get you faster in no time! remember fast isn’t objective. it’s subjective. your fast is all that matters!!!
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