ACRF running coach Paul Hadfield shares expert running tips to help you start training for your next race. Learn more about Paul here.
One of the best predictors of success in distance running is the ability to accumulate big weekly mileage. Now I don’t mean tipping over the 200km per week mark like the World’s best marathoner Eluid Kipchoge but the more we can build our mileage, in a safe progressive way, the more likely we are to reach our big race goals.
The best way to achieve bigger weekly distance is simple. Slow down!
While it may seem counterintuitive, slow running is our secret weapon and offers numerous benefits to our endurance engine.
Running at a slow, steady pace:
** allows the body to work within its aerobic zone
** allows you to efficiently burn fat as fuel
** increases the number of mitochondria (oxygen carrying power packs) in muscle cells. This helps improve your ability to deliver oxygen to muscles and sustain longer efforts without fatiguing.
** helps to reduce the risk of injury by minimising the impact on the body and providing an opportunity for muscles and joints to adapt to the repetition of running without excess strain.
So how slow can you go?
Kipchoge’s race pace for the marathon is 2:50/km (read that again!) but he spends 85% of his running week between 4min and 5min/km’s. I think it’s safe to say that the average punter could learn from the G.O.A.T. and drop their pace by 1 to 2mins/km from their marathon goal pace for most of the week.
This will allow us to be fresh when we do decide to crank up the speed and help us to back up week after week without ending up on the physio’s table.
If we slow things down and add to our weekly distance by 10% per week the sky’s the limit.
Happy Running!
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