Finding 5 (mins/km)

Getting back to running 'fast'

So, I'm pretty much back from the groin/hip injury that had me off running for nearly six weeks and, as always, a break from running has given me some time to reflect.

What I've been reflecting on is how slow I've become as a distance runner. 10 years ago, I used to run a 43 minute 10k as a matter of course. 5mins/km (12kmph) was my long run cruising pace that I could keep up all the way to 20 miles. Now, after years of neglect, my tempo run is woefully slow (for me) - about 5.20mins/km.

Now, I'm not unrealistic. I know I'm 10 years older (43) and that I will find running quickly more of a challenge. But, I also know, that whatever training method I use to help me progress - heart rate/pace/distance - it all works on percentages of a maximum. It's obvious, if I want to run faster or further or faster AND further then my maximums need to be higher.

So now starts Project: Finding 5. It's my quest to get back to something like my old running self with the intention of reaching a point where I can cruise at 5mins/km easily enough to complete a steady 1.45 half-marathon.

Training will be a combination of flat road/trails and treadmill work. Although treadmills are the devil's work, they are great for training your legs to run at a consistent, metronomic pace. Mid-week runs will be tempo runs aimed at consistently hitting 10k at between 49-50 mins with long runs being at their usual pace (about 5.30mins/km). Once that sub-50min 10k becomes easy, I'll look to increase the distance rather than increase the pace.

I've already begun the training and it's not quite as painful as I expected although I'm having to stretch my calves before and after every run as they have got very tight very quickly. It's also a novelty to be knackered after 10k rather than having to go to 30 or 40 and I'm getting used to having a much higher average heart rate for each run (around 155bpm.

Since I started this project (last weekend) I have managed to run 10k+ each time in sub-50mins but there's a long way to go yet. My pacing is inconsistent across the 10k and that's leading to early fatigue so, over the next few weeks, I'll be working on getting to a point where I can run 12kmph without having to check my watch every couple of minutes.

I haven't yet decided on an official test of my training success. Obviously at some point in autumn I'll head out for a half-marathon training run with that 1.45 target in mind and then do it again and again until it is a training run and not a personal race.

Ultimately, what I want to achieve by the end of this year is the defeat one of my running bug-bears - a sub-4hr marathon. I've been close on many occasions but always got it wrong. The wheels have come off at 20 miles on a number of attempts on flat courses from going out too fast. Hopefully, this speed training will make my marathon pace an easy 5.30mins/km and my ultra experience means I am far better at managing my race efforts now.

Of course, I'll let you know how I get on.

Andy