My Ten Tips To Improve PR for runners with 10K times of 1:10-1:30 and 21K times of 2:30 – 3:00 who wish to break sub-60 in their 10K and achieve low 2hours (ie 2:05 – 2:15) times.
1. Allot at least 3-4 training days a week. Running once a week won’t cut it.
2. Faster time requires faster leg speed. This can only be done by doing Interval training and Tempo runs.
3. Develop endurance. The secret to endurance are stronger legs achieved only thru Long Runs and Hill training punctuated with Tempo Runs.
4. Proper form is necessary to achieve good times, prevent injury, achieve sustainability. Get someone to teach you running form, breathing, cadence, and arm swing.
5. Switch to mid-foot or forefoot strike for less injury and faster times. A very debatable issue because a lot of record breaking elite runners are heel strikers. However, a lot of key champions are mid-food/forefoot strikers: Gabresellasie, Paula Ratcliffe, and Ryan Hall. A Harvard Study of 4000 runners state that regardless of the way a runner’s foot strikes – injuries are incurred by both groups, however injuries occurred twice as much from heel strikers. I submit faster times for forefoot/midfoot strikers based on the fact the sprinters use forefoot/midfoot.
6. Follow a running program that culminates in a specific Race. It can be a 1-month, 2-month, 3-month or 6-month program. Example a 3month 21K program starting in march culminating in a race on June 1. Focus on a Race as the culmination of your training to keep you motivated.
7. Understand what Pace is all about: Race Pace, 5K-10K Pace, Sprint Pace, Long Run Pace, Tempo run pace, Easy run pace.
8. Understand the concept and importance of Recovery, Tapering, Diet & Nutrition, Supplements. Listen to your body relative to your age and fitness level.
9. Read running magazines and books to quicken learning curve.
10. Have a race strategy. What will be your initial pace? What will be your split strategy (negative or positive split)? What is your water station strategy? Food intake strategy? Shoes and lubricants?
Run Long. Run Strong!
