With Coach Kelvin, Online Running Coach for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
Common Mistakes in Long Distance Running Training
In my recent videos for the Club, I’ve been focusing on longer distance events like ultras, and I’m going to continue that theme here. However, this video applies to most runners and all events. We often see people making a particular mistake, especially in half marathons, marathons, and ultras, and that mistake is not working enough on their high-end metabolic and mechanical power.
By high-end metabolic power, I mean VO2 max. High-end mechanical power refers to three to five-kilometre race pace work.
The Problem with Too Much Slow Running
When I see people training for longer events, they often do most of their running at an easy pace. They end up doing too much slow running, and lots of slow running makes slow, tired runners. If your training approach is volume-based, where most of your running is super easy, the only new stimulus you’re adding is volume. But where does that end? Eventually, the volume interferes with life, or people just don’t want to dedicate that much time to running.
That’s why it’s crucial to work on high-end metabolic and mechanical power for several reasons. Even if you’re running 50 miles at a slow pace, it’s still a percentage of your higher-end velocities.
“I’ve seen plenty of runners who’ve hit a plateau when they’ve stuck too heavily to just one pace. Introducing interval training or hill sessions can really help to break that monotony and ultimately boost your performance. Plus mixing it up also tends to be more fun!”
Coach Jack, We Run Running Coach in Birmingham
How to Work on High-End Power in Running
So, how do we work on high-end power in our running?
If you’re training for a half marathon, marathon, or ultra, working on top-end speed and metabolic power should happen well before the event because it’s not specific. It’s essential but not directly race-specific.
Increasing VO2 max also helps shift other thresholds like LT1 and LT2 (lactate thresholds). These are more relevant to intensities from 10K to marathon distances, and boosting VO2 max makes it easier for those thresholds to improve.
Practical Tips to Increase Top-End Output
To increase top-end output, here are a few things you can do:
1. Add Strides to Your Runs
Strides are 10 to 20-second bursts of fast running. They’re not sprints – the goal is fast, fluid running, usually on a slight uphill. A good target is to include strides twice a week, doing between four and eight strides per session.
2. Strength Training
Make sure you have the mechanical capacity to handle faster paces. Strength work for runners helps prevent injury as you increase speed.
3. Increase Hill Work
Once strides feel comfortable, increase the duration and the gradient. Move to sessions like six to eight one-minute hill strides with full recovery. This should feel fast and fluid, not all-out. The goal is to introduce the metabolic demands of faster running without overloading. Read more about the benefits of hill running here.
4. VO2 Max Phase
After strides and hill work, incorporate a VO2 max phase. This gives a significant performance boost but is often misunderstood and poorly implemented.
- For runners with a 5K time under 25 minutes, VO2 max work might look like 5K-specific sessions.
- For those with a 5K over 25 minutes, focus on three-kilometre-specific work.
For example, a 40-minute 5K is not VO2 max work; it’s more threshold-based.
Building Toward a Stronger Performance
After strides and strength, progress to hill sessions and then a VO2 max phase. You might do a recovery week and follow up with a time trial (5K or 3K) for fun and to assess progress.
By doing this, you’ll become more mechanically efficient, powerful, and raise your VO2 max, making it easier to improve race-specific work for longer distances.
That’s quite a bit to take in, but hopefully this is helpful. If you have any questions, feel free to ask. Happy running!
