It happens to all of us at some point in our running: our improvements stop.
Our race times flat-line.
This post originally appeared onStrength Running.
Earlier we talked about somereasons why you might be running slow.
Youll feel better, run faster, have more energy, and wont get injured nearly as often.
Sounds great, right?
I know Im pumped just thinking about it!
You might still find yourself stuck on that dreaded running plateau.
So what should you do?
Simple: take the next logical step.
If youve readRunning with the Buffaloes(highly recommended!
), youll get even more insights into one of the best distance coaches in the country.
After all, what got you here wont get you there.
Essentially, were discussingprogression.
The idea that training mustprogressfrom here to there.
From position A to position B.
Accordingly, your training must progress to get you there.
Lets talk about each one of these elements and show you step-by-step how to progress to the next level.
Run More to Break Through Your Running Plateau
This one is simple: run more per week!
Years ago,I wrote:
New runners are
most limited
by their lack of aerobic capacity.
They lack endurance and staying power.
Once you understand that, your race times will improve dramatically from season to season.
A good goal is to increase your average weekly mileage by about 5-10 miles per year.
So if youve hit a performance plateau, its time to evaluate your strength work.
I recently wrote on Competitor about howstrength work needs progression just like everything else in your training.
After this transition, you’re able to start lifting heavier weights in the gym.
Do You Run Long?
Remember earlier in this article when I quoted myself (haha who does that?!)?
I saidnew runners are most limited by their lack of aerobic capacity.
In other words, beginners lack endurance.
Training for a 10k?Your long run should be at least 10 miles.
Training for a half marathon?Your long run should be at least 15 miles.
Training for a marathon?Your long run should be at least 18-20 miles.
Remember, these minimums are for those who want tobreak a performance plateau.
it’s possible for you to certainly run a 5k with a long run of only 2 miles!
But thats not the purpose of this article.
What exactly is a race-specific workout?
Its simply a workout that looks similar to the race itself.
Training for a 5k?Try 3 x mile @ 5k Goal Pace with a 1-minute recovery jog.
Training for a 10k?Run 5 x 2k @ 10k Goal Pace with a 1-minute recovery jog.
Training for a marathon?initiate the last 10 miles of an 18-mile long run at Goal Marathon Pace.
Do you see how these workouts mimic the specific demands of the goal race?
Thats how you get specific.
Just see to it youre ready for workouts like these.
Cross Train for A Boost in Fitness
I know, I know… cross-training sucks.
Pool running, cycling, and the elliptical are all forms of torture for running purists.
Why do something silly like swimming when you’ve got the option to run?!
It can add endurance with very little injury downside.
It can even help prevent injuries as you develop strength and different movement patterns.
Plus, theyrezero impactwith a tiny injury risk.
During your next training cycle, try adding 2+ hours of easy cross-training to your weekly plan.
Nevertheless, its another tool at your disposal for breaking through a performance plateau.
Putting it All Together
Now youve learned how to break through a performance plateau.
You now know exactly whats necessary to run your next personal best.
But theres a catch:to keep improving, you have to keep progressing.
Theres nowhere else for me to progresstoI already reached the highest level for me.
Get his latest coaching advice and free injury prevention coursehere.
Image adapted frommaximmmmumandBrian Erickson(Shutterstock).
