My current training has 3 tempo runs, with a recovery day, and a long run day at a LSD: Long Steady Distance a week. What this means is that i’m trying to boost my speed at shorter distances with a higher pace than my recovery days. This should generally be about 30 seconds on average faster than my recovery day pace. As my training continues I will have tempo runs up to 6 miles.
I’m currently beginning my training with a recovery day pace of 7:48-8:05/per mile so my starting tempo goal today on a 3 mile run is 7:20-7:35min. In the beginning weeks this will maintain my goal, as I get in better conditioning my final goal is to be at a tempo pace closer to 6:50-7:05min pace: so that my half marathon time will be between 1:25:00-1:33:00. I am keeping in mind that it takes about 6 months to drop 30 seconds off per mile; however, this is the goal I am setting myself to stay focused and determined.
Changing your goal per run is very important in achieving goals. You must continue to log in miles, but its necessary to change the pace. Your body gets very comfortable at certain paces and you must always train both anaerobic and aerobic when training.
See image below: example provided by Nike: this will happen with your personal goals and understanding.
There are many different techniques for changing pace and training, but this is my mentality for the next 10 weeks of training. If I feel a reason to change: fatigue or injury then I will need to adjust accordingly. For breakfast before my paddle match, I had apples & cinnamon oatmeal with my morning tea. If my energy level seems low on my run, then my diet will also need to adjust accordingly. This is all key to the final days of my goal: as you will want to optimize patterns for the big day: everyone’s body works differently.
As always, hope to see you out on the road running or cheering me on!
Best,
Ali instagram: lillyloren85 & travali_lux
*Anaerobic: High intensity or High level of exertion. i.e. Sprinting & Weight Lifting, optimal for weightloss
*Aerobic: lower levers of exertion, sometimes at a longer period of time. i.e. treadmills, aerobic classes, swimming, spinning.