How long does it take to improve your running? Six weeks into training for Goteborgsvarvet half marathon, RunAgain ambassador Lauren Høivik visits coach Ingrid Kristiansen to test progress. Is the runner sticking to the plan? And is the plan working?
A better runner already? By Lauren Høivik
Five weeks and fifteen runs done. Heading into week six of training, I started to notice some changes! I was ready for a follow up session with coach and world record runner Ingrid Kristiansen. She would put me through a new treadmill workout to find out… is the training working or is it just in my head?
ENERGY
Three days before visiting Coach Ingrid again, I had a long run. I ran for two hours. To my surprise, I felt like I could keep going. In my interval session in week four of training, I felt it was almost too easy. I wanted to do one more interval! On rest days, I feel energetic, like I could go for another run! But I hold back and stick to the plan.
Makes sense! Holding back a little lets you give more in each session. Then, you are able to build your aerobic capacity. The change happens gradually over time by staying consistent. It is easier to stay consistent when you don’t overdo it and when you don’t overdo it, you’re more likely to stay injury-free.
SPEED
I’ve enjoyed every single one of the fifteen running sessions in the program so far, but in my mind I wonder if I am doing something wrong. My speed just isn’t there. I’m usually not concerned with my stats. I go more by feeling. But I couldn’t help noticing that the runs popping up on Strava now have a slower pace than before.
But, I am following heart rate, not pace! My runs are slower. Exactly as they are supposed to be. I was running too fast before, missing out on fat-burning endurance runs (key for running longer distances efficiently) and was not recovering between sessions (makes interval training less effective!). My average pace per run is slower than I am used to. So for now, that means I am training right!
DURATION
Before, I would consider a 60-minute run pretty long. Most of my runs were 30-45 minutes. Now, I can run 70 minutes for my moderate run of the week. Not even tired after that! Packing in more minutes into each session, long warm up and cool down, more time in the lower heart rate zones…it’s adding up to more mileage
but no strain on the body.
SESSION NUMBER 2 WITH THE COACH!
So, it feels good, but am I doing this right? I arrived at Ingrid’s doorstep and again was greeted with a big “Heiii!” when she opened the door, smiling ear to ear. I was so excited to get some feedback on training and expert advice on how to proceed. I follow the plan as exact as I can. I have had so much fun with every run and feel progress is coming! Is it in my head or is there really progress we can measure?
PROGRESSIVE RUN
Ingrid explained enthusiastically what the plan was for today. Something different! Today’s session would be a progressive run to test aerobic capacity and see how the body is adjusting to the training. No intervals with recovery breaks. Continuous running. Faster and faster. The first 30 minutes were comfortable. Talked about everything from sports bras, to meditation, snowshoes, pre-race food and happiness.
The second half got more intense! But the beauty of training based on heart rate is that it will never be TOO tough! You simply slow down if your heart rate gets too high. Love that feeling of running fast! The last increase felt tough, but so good, so I kept at it those last 500 meters until Ingrid turned the speed down to a jog and we talked about the results.
RESULTS
The heart rate at the fast paces was showing improvement! Aerobic capacity has improved after just five weeks of following Ingrid’s structured training plan! What does that mean? I can sustain a faster pace over a longer time at a lower heart rate. We are talking small changes, but they matter. And they add up gradually over time. With about 115 days until the Goteborgsvarvet race, it looks like I am on target.
Ingrid asked what I thought of the plan. What works, what doesn’t? I like the variety of intervals I am running, some shorter and some longer. We decided to continue with the plan with no adjustments yet.
I am surprised by how subtle the differences seem between this training and training I did before (3 runs a week, 3 different types of runs), but how these changes make a BIG difference! Running more minutes in total, but not burned out anymore after interval sessions or long runs. I feel like everything is easier.
I appreciate Ingrid’s perspective on training and life and it is inspiring to hear about previous races, the lifestyle then, her training philosophies, and pick up priceless running tips. Ingrid is passionate about helping runners reach their goals (professionals and hobby runners alike). It helps to know she understands me as a runner and that I can follow her advice and follow the plan 100% without questioning it. All in!!
Stay tuned for a surprising update in the next blog!