The only way is up?

The new year is a time when motivation levels often ride high, and we set ourselves running goals for the year ahead. Often these include upping our target distances, from 5k to 10k, from 10k to a half marathon or from a half to a full marathon. 

Challenging goals can be positive, but they should also be realistic both to protect us from injury and also to keep the motivation flowing. So before heading into a new plan for a longer distance do some self reflection to help you decide if now is the right time for that increase in distance.

Your runner's MOT

Here’s a runner’s MOT tool to help you make that assessment, courtesy of Tom Craggs (endurance and road running lead coach for England Athletics).

Score yourself from 1-5 on each of the questions below to find out if you're ready to step up a distance

1 How settled is my home and work life in the next few weeks?

1 = Clutter and chaos  2     3     4     5 = Serenity itself

2 How did I cope on my last training plan for my current distance?

1 = Tbh, it was a slog  2     3     4     5 = Itching to do more

3 Is my body feeling pain and niggle free?

1 = I'm creaking  2     3     4     5 = Fresh as a daisy

4 What’s my available training time?

1 = Speak to my PA  2     3     4     5 = All the time in the world

Score mainly 1–2? Consolidate your current distance 

Score mainly 3? Proceed with caution  

Score mainly 4–5? You’re ready to build towards a longer event!

Red light?

If you're seeing mostly 1s and 2s, consider giving yourself a bit longer with your current training — target another event at your current distance. You could consider focusing on getting faster and stronger as opposed to extending distance. If you do this it’s likely that another MOT assessment in the future could give you the green light to go longer.

Green light?

However, if you're scoring 4s and 5s on your MOT, read on for some of Tom Cragg’s tips on building your endurance and then tackling a longer event.

Set a long enough time frame

We all progress at different rates. Give yourself sufficient time to build your pace and confidence at a longer distance. How you have adapted to previous training changes should give you a steer on how long this might take you, give yourself more time if you know adapting to previous distances has taken you longer than others.

The longer the goal event the longer the adaptation will take for everyone. Finding a training plan online from a reputable source is a good way of establishing what timeframe is sensible. 

Sign up

Having a specific race to train for adds purpose and motivation to your workouts. For your first event at a longer distance, choose a well-organised event, with a course that suits your preferences and abilities. Perhaps pick a race that has a similar profile to your regular running route.

Add variety

Variety in pace can help push your fitness further. This can take many forms, structured intervals over a distance or time, or short bursts of higher effort. If you currently avoid hills try bringing them into your runs gradually, they add intensity too! 

Easy does it

Completing a longer distance is about endurance. Although tackling higher-intensity sessions can be useful, they shouldn’t push you beyond efforts of seven or eight out of 10 very often. Sustainable controlled work is the key to longer event success.

Be consistent

The tip of all tips. While it’s an obvious one and most people know it already, the day-to-day consistent accumulation of running is more important than any one session, long run or cross-training workout you do. Before you start your new plan, list the top four things that hold back your consistency. Is it the time of day you plan to run? Your nutrition and energy levels? Trying to run too hard? Then make a plan to address these.

Add some volume

Running a longer distance will require you to gradually spend a bit more time on your feet. The key is finding a pattern that’s manageable and achievable, and running slowly enough that you're not sore from run to run. Build your running frequency first. For most people, it'll be better to do four medium length runs than one long run and one interval session a week. Think: frequency, volume, speed — and in that order.

Cross-train

There are injury risks associated with increasing the volume of your training. Cross-training activities, such as cycling and swimming, are fantastic ways of developing your endurance while limiting the chance of injury. If you were running three times a week and want to move to four aim to bring in one additional cross-training session a week and then, if you feel good over time, add the additional run.

Introduce longer runs

Longer runs help build endurance and mental strength, preparing you for the longer event. However, you don't need to go too far (20 miles/32k is long enough in a marathon training plan); it’s the consistency of your training that will see you through.

I offer 1:1 coaching and marathon/half-marathon support. For personalised advice or more information, please get in touch by calling Mary on 07909 551191, emailing on mary@marybrooking.co.uk or clicking on the link below.

Reference: Move on up: How to progress from 5k to 10k Tom Cragg Runner’s World November 2023