I have during the last year questioned my training. Simply because it have not worked out as well as I hoped and I have still not reached my goal of sub 35min on 10km. Even though development takes time there is always something you can do to get more efficient with your training. That is why I during the last year have started to educate myself in running and how to become faster. What in my training is relevant and what is outdated.

During this fall I will regularly post my learnings and thoughts of the subject of becoming faster. And even though running fast is not everything in life it sure is a lot more fun when you get better!

I will start of with a basic tip which might seem trivial to many of you but I can’t really start of with a better tip. Intervals, tempo runs or basically every run that pushes our bodies and comfort zones are making us faster. To become faster you need practise to run fast. The consequence is when you do this your body breaks down a little which is all according to plan. The magic happens during the rest where the body rebuild itself and returns stronger than before. However, if the body won’t get enough rest before your next key workout you will start to break down your body. During periods this can be a good thing if it is controlled but in the long run this will be a problem for you becoming faster. So, a rule of thumb is to spread out your key workouts so you at least have 2 days of space between you hard runs. For example if you aim to have 2 interval sessions a week (seems pretty standard in most cases). A setup could be to perform interals on Monday and Thursday with a long run on Saturday morning which also qualifies as a key workout. Doing the long run during the morning and having a restday on Sunday gives you approximately 2,5 days of rest before your next interval on Monday if you do that session in the evening. Of course the days have not be like the those above. If you prefer to have intervals on Tuesday and Friday, go nuts! The key takeaway is to spread out the hard workouts as much as you can to be able to gain so much rest as possible. I made this mistake of not doing this 2 years ago and it lead me to overtraining. Therefor, I never back on this rule of thumb. I actually rather have a extra restday than pushing 2 interval runs to close to each other. It is a hard rule to apply but for me resting will always triumph intervals if it comes to it.

Well that was tip 1! Remember if you don’t believe in it, don’t do it. Simple as that!

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Emil Jönsson

IT-projektledare från Lund

Åldersgrupp: 29

Mina discipliner
10 km OCR/ Hinderbanelopp

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