Like this site:


Home
What's New?
Newsletter

Beginners

Beginners
Weight Loss
Beginner Run Programs

Training & Tools

Training
Tips
Calculators
Injuries
Diet

Race Distances

5K
10K
Marathon

Gear

Shoes
Heart Rate Monitors
Apparel
Gear

Freebies

Marathon Training Secrets
Fat Loss Jumpstart

...And Other Things...

Quiz
Books
Questions
Quotes

[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

 

Running Fast Racing Slow

by Cindy
(San Francisco)

Dominique,
I have got a problem. For my last few 10k-races I was able to run my goal time in my training plenty of times. However, come race day I could not reach my goal pace and had disappointing finishing times.





How can this happen and do you have a solution to this?
Many thanks in advance.
Cindy


Answer by Dominique:


Hi Cindy,
Thanks for your excellent question.
There are plenty of runners who face this very same problem.

It concerns me that you ran your goal time in training plenty of times. This tells me that a lot your training must have been very, very fast. Possibly you tried to beat your goal time continuously? In that case you have not allowed your body to rest. After weeks (?) / months (?) of very fast running your body must have gotten very tired. And when you had to run on race day you were too empty to get to your goal time.

I can imagine this is very disappointing. All that hard running and then you don't make it happen on race day.

However there is a solution: stop running so hard continuously.

The bulk of your running should be easy running. The pace at which you'd be able to maintain a conversation. After you can do that, put in a few hard runs, e.g. repeats, tempo running, some hills maybe. Repeats will even go faster than your 10k race pace. Which you will be able to do well if you take it easy on other runs.
You see, every running speed serves a different purpose. You need to cover all speeds in training to make sure your body is optimally prepared for your races.

I guess it is easy to just get out and run as fast as you can. It is far better to follow the rigour and discipline of a structured running program.
Do that, and I am sure you will easily beat your goal time in races. You have already done it in sub-optimal training. Use a good running program and you will fly on race day!

Get Marathon Training Secrets Now
and...
KILL Your Next Marathon

Marathon Training Secrets eBook

Best of luck and happy running.
Cheers,
Dominique

P.S. I can highly recommend Daniels Running Formula for a great 10k running program. It is tough with some back-to-back hard days which you will like and it pays off the dividends.

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.





 

Newsletter


Click the picture above to subscribe to the FREE Best Running Tips Newsletter
Comes with free ebook.