You’ve got your training plan, you’re sticking to it well, but you feel like you’re holding back at times and wondering whether you should run a bit faster. How do you know if it’s the right choice? Let’s find out.

 

Context of your training

It’s important to consider what you’re training has been like and will be like when deciding whether to let yourself run faster. Also ask whether you’re looking at a one-off faster session, or wanting to progress your time and pace targets to challenge yourself more.

If you’re tapering for a race or you’re in the final taper weeks for your marathon, unless you’ve severely under-estimated yourself, then no, you shouldn’t run faster. There’s nothing to gain, and only recovery to lose.

If you don’t have a coach, then asking yourself some coaching-style questions is a good idea.

 

Coaching yourself

Here’s a list of questions to ask yourself (and answer honestly), before you make a decision.

  1. Have I been training significantly harder than usual in the last 7-10 days? Consider the number of miles and types of runs, as well as any strength training.
  2. Will I be training significantly harder than usual in the coming 7-10 days? Consider the number of miles and types of runs, as well as any strength training.
  3. How do I feel? Consider mental and physical fatigue and what limits you on runs (heart rate/fitness, your muscles or your mind).
  4. What’s the purpose of running this session faster/What’s the purpose of progressing my targets? Question whether one session will have much of a positive benefit considering a higher risk of injury, or whether you’re already running faster than needed for your current goals.
  5. Is there something else you could progress that might have a bigger benefit for you? E.g. more strength training if your legs tend to be the weak link.

 

Good days and bad days

With the answers to the questions above, you’re in a good position to make the “right” choice. You will of course have “good” and “bad” days and this is another factor to consider. Often there are hidden and relatively simple reasons for this, but it doesn’t mean it’s always right to push when you feel good. If you’re questioning that last sentence, ask yourself, when was the last time you heard someone say they got injured doing an easy run or running slower than planned?

 

If you do decide to run faster in a single session or to change your goals, don’t be afraid to take it back a notch if you start to feel you’re doing too much. Forget what it’ll look like on Strava and do what you need to do in order to maintain quality training that meets your longer term goals.

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk