In today’s video I’m discussing the easiest way to run faster – developing your running economy.
Major Gains in Your Running
Consistency and Efficiency
It is important that you do interval sessions too, but I would say that 3/4 of your training a week should be at a lower intensity. Every year, once I’ve had a break [after key races] I come back and I build it up slowly, keeping it all very very easy. I start by running 10 minute miles and then bring that up slowly over the course of a few weeks. Then I start running by heart rate – only in zone two though -so I’m not even in zone two when I start training back after the break. I find it gives me a proper recovery and I don’t get injured and feel refreshed. Not only does running economy make you improve, it makes you more efficient, makes you faster, you recover and you, shouldn’t get injured
Improve Your Running Economy = Improve Your Running[3:13] Every year you should focus on improving something in your running. Winter is often a perfect time (though it’s up to you!). Take time to scale back and work on being more efficient.
- easy longer runs – stick to zone two and build up the running over a 6 week period. Start with a 60 minute run and add 9 minutes on to it each week for 3 weeks, then have a recovery week and carry on. I used to start with 90 minutes and gradually bring that up to 1 hr 57 in total. I’d also have another longish run which would be an hour but go up to about 1 hr 18 minutes – climbing by 6 minutes a week. That was a big bulk of my training. I’d do an interval session as well and then the rest would be very easy runs.