1. Get out of the seven days a week mentality. Communicate fatigue from training with yourself or your coach. If you’re feeling beat up or run down it’s okay to skip the Wednesday workout and do it on Friday or Saturday. Don’t get stuck in the “I must get all workouts in during a seven day period” mind set.
2. Even if you know you can go faster than your prescribed intervals for your workout, stick to the plan, because the goal of any workout should very rarely be to go all out for each rep or interval.
3. Remember your body has no idea what 5:00min/mile pace is. It only knows how long you can hold that pace for before you slow down or fall over from exhaustion. That would be about 300m for me! If your workout calls for 12 x 400 @ 95s, shoot for 95s and if you’re +/- a few seconds no worries, because even though you are a few seconds off you are still providing the stimulus desired. Running 80s or 90s would not be the case though. Be patient, because pacing takes time to dial in.
4. Keep the easy days easy and let fatigue dictate your easy effort level. There are ways to quantify this, but you know your body better than anyone else, so listen to it.
5. Do you want to run faster? Initially start with adding 1 or 2 small runs before ramping up the intensity or volume of your runs. If you already run 7 days a week, work on your weakness. For example If you have been running marathons the past few years take some time and train like a miler for a few months and vice versa. There are a million ways to change your training around to elicit a positive training response, so get creative!
Jason Kilderry, NSCA-CPT, NSCA-CSCS, USA Level 1 Track and Field Coach, holds a master’s degree in Kinesiology from AT Still University and bachelor’s degree in Health and Exercise Science from Rowan University. Jason is the owner of ETA Coach and Cythera Health. He comes highly recommended by his athletes for his help in improving their performance, health, and wellness. Jason coaches athletes who range in ability from newbies taking on their first race, to many who have qualified for various championships the Olympic Trials, Boston Marathon, New Jersey High School Meet of Champions, Ironman World Championships, Half Ironman World Championships, and the USA Triathlon National Championships. Think critically, question often, and train smart.