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5 tips for orthotics 6


by Steve Manning – intraining Podiatrist & Lvl 4 AT&FCA Coach

“Rumspringa, (Pennsylvania Dutch: “running around”) a rite of passage and period of growth in adolescence for some Amish youths, during which time they face fewer restrictions on their behaviour and are not subject to the order”.

The “intraining method” is about becoming a master pacer. The objective of most of our sessions is about running a specific pace. This pace progresses through the year as you gain fitness. But always it is about learning perfect pace judgement.

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This includes running long runs 40 to 60 seconds slower than your goal race pace.

As we get into the season we finish off our long runs at marathon race pace for the last few kilometres. Speed sessions and Threshold sessions are designed to teach you to run at a controlled pace rather than to run as hard as you can. Our Rhythm kilometres session exemplifies this by having a different target pace for every repetition. For those on individual programs I even set different target times and strategies for the Saturday Tempo runs at Parkrun.

The goal of this pacing practice is to give you the skill to be able stick to your race pacing plan in your major goal race. Poor pacing strategies are the main reason people struggle in a race. I feel proud seeing so many intraining runners running strong at the end of major races.

However, sometimes this control makes it harder to make big leaps forward in performance when they are possible. Race times often plateau during heavy training. That is why the taper and peaking is so important. There are gains that are made from one year to the next just from the consistency of training. This can be when a race performance can surprise you.

The way to test this out is to run a race occasionally without checking your splits during it. Don’t wear a watch or cover the face with opaque tape. Even better go out too fast or surge the hills. While this strategy is not good for major goal races or longer races it can open up a realm of possibilities.

I schedule these freedom races for my athletes over 5km and 10km early in the season. They can be a lot of fun even if you are unable to maintain an even pace the whole race. Because they are shorter and in unimportant lead up races there is no anguish at a slow time.

Whatever the result, after doing these races you can then focus on what is most important and that is becoming a master racer. Sometimes it is with loftier targets in mind and other times it is with an improved appreciation of good pacing.

So why not try it out at a Saturday Parkrun over the next month? Try out a new Parkrun location so you don’t know the course or other runners. Disconnect the brakes and have a bit of fun.


Read Mike Dickson’s story HERE  Mike has been a long time member of our running community.  This was his story after his first year of running with us.  Even if you have read this before, it’s inspirational and a great refresher for how you can apply pacing to your own running.  

Come to our running groups.

We have started the preparation phase of our training program. This is a perfect time to come along and try out an intraining training session. It is 15 weeks to the Brisbane Marathon and 20 weeks to Gold Coast so plenty of time to gain fitness. You can try out the first session for free before setting up a training wallet.