Consistency

As the others know I’ve had my share of ‘issues’ this year, both injuries and illness, but looking back at my training diary I’ve had a good run training niggle free since mid July.

Since then I’ve averaged 3 club sessions a week, plus a couple of rides on my new bike (in the dry) which has led me to believe that consistency is the key to improvement on previous best times.

The club structure works on an interval session Tuesdays, either speed / endurance session (or gentle 5 mile jog) Thursdays and a long run on a Sunday morning. This gives you a weekday fitness building strategy and a Sunday morning natter to get miles in the legs, normally with a goal ‘race’ in mind.

The intervals change weekly so the body doesn’t get used to similar times (i think, never having asked!) with the Thursday sessions rotating between hills / distance repeats / tempo runs to further improve fitness. Our Sunday runs are designed to have a slower pace per mile, which in turn build endurance to help you cope with the planned distance.

In August & September my diary shows that i completed 12 sessions each month, with my heart rate reducing & pace per mile increasing, which is pleasing. More pleasing however is a 12.5% reduction in my half marathon pb, 7% off my 10k pb and 3.5% off my 5k pb. 

This has led me to realise that consistent regular sessions, coupled with a regular training routine is the key to improving my times further.

Andy