"Increase distance or intensity from week to week, but not both at the same time."
A goal at this time of year for all distance runners should be to run a bit further each week than in the past; to establish a training base longer than before. So you add a morning jog or two; or you extend one or two of your longer runs by another 30 minutes.
But at the same time, do you decide you want to knock 2 minutes off that 10k time? Do you attempt to speed up your interval session or your hit-out over 5k?
Don't do it! Don't have goals of increasing speed at the same time as increasing weekly distance! Specially if you are breaking new ground, running further than you ever have before.
Just focus on the distance targets, that will be enough stress on your body for a while. And wait until you reach your final distance goals, before setting yourself new speed goals.
Many runners find they do get quicker with the longer running anyway! But it's best not to plan for that or expect that. And it's best to hold off adding speed sessions while you are extending the distances you run.
Training Principle #5 - Increase distance or intensity from week to week, but not both at the same time.
.
A goal at this time of year for all distance runners should be to run a bit further each week than in the past; to establish a training base longer than before. So you add a morning jog or two; or you extend one or two of your longer runs by another 30 minutes.
But at the same time, do you decide you want to knock 2 minutes off that 10k time? Do you attempt to speed up your interval session or your hit-out over 5k?
Don't do it! Don't have goals of increasing speed at the same time as increasing weekly distance! Specially if you are breaking new ground, running further than you ever have before.
Just focus on the distance targets, that will be enough stress on your body for a while. And wait until you reach your final distance goals, before setting yourself new speed goals.
Many runners find they do get quicker with the longer running anyway! But it's best not to plan for that or expect that. And it's best to hold off adding speed sessions while you are extending the distances you run.
Training Principle #5 - Increase distance or intensity from week to week, but not both at the same time.
.
