david swan

[david swan @davidswan7]

@kevrich1981 I love the book, only been using it about 9 months and have made a massive improvement in my performance

[david swan @davidswan7]

@kevrich1981 Which edition do you have? I've got the fourth, and easy runs are a range of pretty much a minute

[david swan @davidswan7]

Goal update: @UKRunChat
5k sub 19 ✔ 18:14
10k sub 39 ✔ 38:10
2/4 complete, on to the longer ones now

[david swan @davidswan7]

@UKRunChat
2022 goals:
- 5k sub 19:00
- 10k sub 39:00
- 10m sub 1:05:00
- Half sub 1:25:00

[david swan @davidswan7]

Goal update:
5k sub 19 ✔ 1/4 complete
#ukrunchat

[david swan @davidswan7]

@UKRunChat
2022 goals:
- 5k sub 19:00
- 10k sub 39:00
- 10m sub 1:05:00
- Half sub 1:25:00

[david swan @davidswan7]

This works - My weekly mileage has gone from an average of around 25 to 35 miles pw (and still increasing) and my performance has jumped in 2 months #ukrunchat

[Sage Canaday @SageCanaday]

My #1 Tip for improving distance running performance for most* runners: You probably need to run more Easy Aerobic Base mileage and run more consistently. People often make vast improvements going from 20-30 miles/week (50km) to 40-50miles/week (80km) *Gotta stay healthy though!

[david swan @davidswan7]

@spkinson Likes on strava are just a bonus, my motivation comes from getting faster 🤷‍♂️

[david swan @davidswan7]

Amazing time, and to put in context my current 10 mile time is 1:07 😂 #ukrunchat

[AW @AthleticsWeekly]

BRITISH RECORD

@EilishMccolgan finishes sixth and clocks a British record of 1:06.26 at @rakhalfmarathon 🔥

She takes down the 21-year-old record of @paulajradcliffe (1:06.47) in the process.

[david swan @davidswan7]

@itsallabigail @UKRunChat Will be different for everyone I guess but I was lucky, straight back out the day after isolation and didn't really notice any effects other than some flatness after being sat in for 10 days

[david swan @davidswan7]

@Lydiardsboys 2-2:30 mins per mile difference for me between easy and race

[david swan @davidswan7]

@ShaneOgley You've been jealous of my physique for 20yrs 😂

[david swan @davidswan7]

Monday is long run day - great way to start the week and another incremental increase @UKRunChat

[david swan @davidswan7]

@spkinson 👍 using Jan to build back up my weekly mileage so will make sure my long run gets into that 10-15 bracket, thanks

[david swan @davidswan7]

@spkinson Thanks for that, gives me something to really go for....got down to 39.40 on 25-35 mpw. Want to test myself and see how far I can go. Got a plan for the next four months but looks like I need even more weekly milage as was planning around 40-45

[david swan @davidswan7]

Not much of a book reader but enjoyed reading this @Mo_Farah @UKRunChat

[david swan @davidswan7]

@runvimazi @UKRunChat If my knee is OK with the increase in training for a half then I'll do a marathon in 2023 (I've had ACL reconstruction and partial meniscus removal - still get some niggles with it)

[david swan @davidswan7]

@UKRunChat
2022 goals:
- 5k sub 19:00
- 10k sub 39:00
- 10m sub 1:05:00
- Half sub 1:25:00

[david swan @davidswan7]

@Lydiardsboys “do the training so you can do the training so you can finally do the training” to achieve your race goal - great quote from the McMillan website

[david swan @davidswan7]

@mrstephenjoy @UKRunChat Yes, I even find it difficult to keep slow enough for easy runs....using HR works for me as I can run what I feel is easy but still need to run slower based on HR

[david swan @davidswan7]

@Lydiardsboys From what I've read there are optimum training paces for your current performance level. Training faster won't necessarily mean better improvement but will expend extra unnecessary energy, requiring more recovery time and potentially lead to overtraining/injury