Run like you are being chased by a slightly tubby Labrador!

23 Nov Run like you are being chased by a slightly tubby Labrador!

Most bizarre subject ever..?


But the topic of pacing came up in last nights session – and Sian said it would probably be the topic of my next email…

And I couldn’t resist!


So how the heck did the subject of a Labrador chasing runners come up!

We were talking about pacing – and how many of us (myself included) talk about holding a 5k or a 10k pace.

What the heck does it mean!?

And what you should do if you have NO idea what pace this is?


Hence the slightly tongue in cheek comment in the subject line!


The honest answer (which is the strategy I used in my RunFaster ebook) is to have a rough guide of 1-5 in your head – see below:


In this 5 point pace guide, for the vast majority of people your 10k pace would be a 3/5 effort and 5k pace a 4/5 effort.

Maybe we should rewrite this in the following way…  😉

1/5 Being chased by a Chihuahua

2/5 Being chased by a Labrador

3/5 Being chased by a Boxer (unless he is distracted by a trampoline…)

4/5 Being chased by a Border Collie

5/5 Being chased by a Greyhound!

If you are wondering what on earth I am talking about with trampolines… Check out the 2016 John Lewis Xmas ad… A must for dog lovers 😉

Pace is, and always will be a totally personal thing – and the more experienced you are, the easier you’ll find “pacing” yourself.

My best strategy is, especially during Intervals is to switch off from the watch and simply ask yourself – is this a pace that I could sustain for X kilometres (or miles).

And then adjust accordingly.


Coach Ant. black-friday-2

P.S. I mentioned our popular ebook well, don’t buy it just yet as it’s included in our BLACK FRIDAY sale coming up on… well… Friday 😉

For the first time EVER, we will be having a sale on various services for runners – the perfect chance to buy some gifts for yourself or a running friend or spouse!

Or maybe forward on Friday’s email to someone as a big HINT!

We’ve also included the ULTIMATE runners package too – without a doubt the most silly offer ever with the amount we are including within it – but you are going to have to wait until 00:01 Friday Morning to find out when the web page goes live.

All deals are for 24 hours only and there will be a limit on how many we can offer too! So keep an eye on your inbox/on the RC blog for details.



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