Improving your Cruising Pace
Today:
Distance: 12.8 km
Time: 66'20"
Rate: 5'10" per km
Weather: Mid afternoon start,temp 18 degrees,cloudy,windy from NW at 25km,humidity 50%
After work this week due to work changes leaving not enough time for even a half descent run at lunch time. Simple circuit of Tuggeranong Hill starting from home, down to Gordon and Conder side of the hill, over to the sub station, behind Theodore, past Calwell oval and shops and back home. Solid run especially against the wind on the way home, trying to improve my "cruising speed" to allow both the faster and slower runs easier. Any suggestions without going to the track for outright speed work?
Distance: 12.8 km
Time: 66'20"
Rate: 5'10" per km
Weather: Mid afternoon start,temp 18 degrees,cloudy,windy from NW at 25km,humidity 50%
After work this week due to work changes leaving not enough time for even a half descent run at lunch time. Simple circuit of Tuggeranong Hill starting from home, down to Gordon and Conder side of the hill, over to the sub station, behind Theodore, past Calwell oval and shops and back home. Solid run especially against the wind on the way home, trying to improve my "cruising speed" to allow both the faster and slower runs easier. Any suggestions without going to the track for outright speed work?
posted by Two Fruits at
5:47 PM
3 Comments:
You could always join speedygeoff's training groups!!
By
strewth, At
May 2, 2007 at 8:08 PM
...although track work may not be the only answer... regular tempo runs may be more helpful... My own training is characterised by variety... hard work days and easier days...
By
speedygeoff, At
May 3, 2007 at 11:14 AM
Using the Garmin on a flattish dirt course. Set it up to beep every km. 4 or 5k warm-up, then 1k fast (sub-4 for you), 1k slow (5:30+), 1k fast etc etc.
Don't worry about the average km rate for the run. Just aim to improve the speed of the fast kms from week to week.
I hear that's what Jamie is trying in an effort to impress CJ's daughter.
By
Ewen, At
May 3, 2007 at 9:26 PM
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