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#Getgood Reel by @sethodonnell31 (verified account) - If race pace always feels awkward in training, there is usually a reason. Not because you are unfit. Because the training may be building everything
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@sethodonnell31
If race pace always feels awkward in training, there is usually a reason. Not because you are unfit. Because the training may be building everything around the race without building the race itself. You can become very good at going faster than pace. You can become very good at hurting. You can become very good at short reps with clean recoveries and still feel oddly disconnected from the exact rhythm the event is going to demand. That is what makes this so frustrating. The runner is not short on effort. They are not short on work. They are often not even short on speed. They are short on familiarity with the actual shape of the race. So race pace turns up and feels strangely foreign. Not impossible. Just not lived in. Not settled. Not normal. That is a different problem from lacking fitness. And it usually needs a different kind of session than people think. Comment 5K and I’ll ask what’s missing.
#Getgood Reel by @sethodonnell31 (verified account) - A lot of runners trust the sessions that look best on paper. That is dangerous. A session can look sharp, fast, and controlled while still flatterin
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@sethodonnell31
A lot of runners trust the sessions that look best on paper. That is dangerous. A session can look sharp, fast, and controlled while still flattering the wrong qualities. It can make you feel like a weapon without actually building the part of the 5K that keeps going missing in races. That usually happens when the workout keeps giving you little resets, little recoveries, little ways to re-attack the effort without ever having to settle into the full shape of the event. That is why a session can feel brilliant and still transfer badly. Looking good is not the same as matching the demand of the race. Sometimes the workout you trust most is the one keeping you furthest from the exact problem you still have not solved. Comment 5K and I’ll ask what’s missing.
#Getgood Reel by @arichreimers - 3 ways to work out your 10K race pace for reps… even if you've never run a 10K before 👇 When you're new to running, it's common to see 5K training p
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@arichreimers
3 ways to work out your 10K race pace for reps… even if you’ve never run a 10K before 👇 When you’re new to running, it’s common to see 5K training plans telling you to run “10K race pace” , even though you’ve never run a 10K in your life. And yes… the best way to truly know your 10K pace is to actually run a 10K. But for beginners, that can come with a higher risk of injury, fatigue, or losing the whole point of the session. So instead, these 3 methods will give you a close enough estimate so you can train at the right intensity, the intensity the workout is trying to teach you, without ruining the whole session. These are the exact methods that helped me when I first started running over 3 years ago: 1️⃣ Go by Perceived Effort (RPE 6–7/10) Think of 10K effort as: “comfortably hard.” You’re working, you’re breathing steady, but you’re still in control. 5K pace sits more around RPE 8–9, where breathing becomes heavier and you’re closer to VO₂max. ⚠️ If you’re new to running: Almost everything feels hard at the start, so don’t stress if it’s difficult to tell the difference. As your fitness grows, the gap between intensities becomes clearer. 2️⃣Add +20 to +30 seconds per kilometre to your 5K race pace This is one of the simplest ways to get a solid estimate. Example: When I started, my 5K pace was around 3:20–3:30/km. Adding 20–30 seconds gave me 3:40–3:50/km, and that pace felt right for 10K effort: • Working • Sustainable • But not so hard that I couldn’t pick up the pace for the 5K efforts later in the workout That’s the key: 10K reps should challenge you without wiping you out. 3️⃣Use Heart Rate Zones if you have a monitor This removes the guesswork and keeps your training intention on target. General guide (evidence-based ranges): • 10K effort → Zone 3 (70–80% max HR) Typically: 140–165 bpm for many runners • 5K effort → Zone 4–5 (80–92% max HR) Typically: 165–185+ bpm depending on fitness HR isn’t perfect, but it’s a good tool for beginners to avoid overcooking 10K reps at 5K intensity. Follow for more straight-forward advice to train smarter, run faster, and build the athletic, aesthetic physique you want 🫡
#Getgood Reel by @jacob.resendez1 - Most runners think the jump from 18 to 16 is the same as 16 to 14. It's not. The physiology changes. And so should your pace, mind, and system. At
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@jacob.resendez1
Most runners think the jump from 18 to 16 is the same as 16 to 14. It’s not. The physiology changes. And so should your pace, mind, and system. At 16 minutes, you’re no longer limited by aerobic base alone. You’re limited by SPEED, MECHANICS, and the ability to produce power at high oxygen uptake. (Force output matters in distance running🧐👀) That’s why the workouts start looking very different. (900 down to 200 but to 900 for example @3k pace minus a second each rep ) More speed is required, not just endurance. More neuromuscular work, plyos, wickets, and the lil things you def skip. More race-pace exposure!! This is huge and most people actually could benefit from racing more. That’s the difference between being a good runner and a truly fast one. Like running 14 flat!! #Coach #fyp #runfast #5k #viral CLICK THE LINK IN MY BIO IF YOU WANT COACHING
#Getgood Reel by @runnerkarolineolsen - Explained ⬇️ If your race pace ends up slower than what you see in training, you're not alone. As a running coach, I see this all the time. First, t
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@runnerkarolineolsen
Explained ⬇️ If your race pace ends up slower than what you see in training, you’re not alone. As a running coach, I see this all the time. First, this can absolutely be race execution. Starting too fast, poor fueling, nerves, heat, hills, or simply having an off day can all affect your race pace. But very often the reason is actually training related. Many runners train in a way that makes workouts look impressive but doesn’t build the aerobic system needed to sustain effort over a race. They push workouts too hard, accumulate fatigue, and never truly develop the ability to hold pace when it matters. That’s why I coach runners using heart rate to guide training intensity. It allows us to control effort, manage fatigue, and build the aerobic engine that actually shows up on race day. The goal of training isn’t to run faster every workout. The goal is to become fitter so that when race day comes, the pace is there without forcing it. **These race paces are not mine, but a common pattern I see as a coach. If you want to TRAIN SMARTER and understand how HEART RATE training actually works, I break it down in detail on my YouTube channel. 📈 Comment TRAIN SMART for my heart rate + time based running programs 🎥 Comment HEART RATE for my heart rate training guide 🎥 Comment YOUTUBE to learn more on my channel 💖 Message me COACHING or check the link in my bio to see if 1:1 coaching is a good fit #runsmart #heartratetraining #runningcoach #marathontraining #endurancetraining #runnerkarolineolsen
#Getgood Reel by @cooseing (verified account) - Here's how How I got fast in 1.5 years It wasn't one workout. It was building a system and repeating it every week. Easy runs Most of my running f
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@cooseing
Here’s how How I got fast in 1.5 years It wasn’t one workout. It was building a system and repeating it every week. Easy runs Most of my running falls here. Easy miles build aerobic capacity, strengthen connective tissue, and allow you to accumulate volume without burning out. They should feel controlled and conversational. This is where the majority of progress quietly happens. Tempo runs One of the biggest game changers. Tempo work sits right at the edge of discomfort. It trains your body to hold a fast pace for longer by raising your lactate threshold. What used to feel hard eventually becomes manageable. Speed days Intervals and faster repeats teach your body how to move quickly. Shorter, faster efforts improve leg turnover, running economy, and overall speed. This is where you learn what race pace actually feels like. Long runs This is the aerobic foundation. Longer efforts build endurance, strengthen the heart and lungs, and make race distances feel smaller. Most runners want speed but skip the engine building. Cross training and strength Running alone can create imbalances. Strength work, mobility, and low impact cardio build durability. The stronger your supporting muscles are, the more consistent you can train. Rest and recovery Progress happens when the body adapts after the work. Easy days and rest days allow your muscles, joints, and nervous system to absorb the training. Without recovery, improvement stalls. Consistency The real secret. Not a perfect week of training, but countless solid weeks stacked together. #fyp #explore
#Getgood Reel by @primetrain (verified account) - Comment "RUN" for a program! It's probably the question I get asked more than anything when it comes to running. Most people think there's some secr
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@primetrain
Comment “RUN” for a program! It’s probably the question I get asked more than anything when it comes to running. Most people think there’s some secret trick or special program that suddenly makes running feel easy, but the truth is far simpler than that. You don’t get better at running by avoiding the fatigue, you get better by training your body to handle it. The biggest mistake people make when they start running is they go way too hard, way too early. Every run turns into a race. Heart rate through the roof, lungs burning after two minutes, legs filling with lactic acid and before you know it you’re walking again thinking you’re just “not built for running.” The reality is your pacing is wrong. If you want to run without getting tired you need to slow down first. Run at a pace where you can still hold a conversation. This allows your aerobic system to develop properly, which is the engine that keeps you moving for long periods of time. The better your aerobic base becomes, the less effort it takes for your body to run at any pace. Breathing is another big one. Most people panic breathe when they run which makes the whole experience feel harder than it actually is. Focus on controlled breathing, deep through the nose or steady through the mouth, and find a rhythm that matches your stride. When your breathing is calm, your body stays calmer too. Consistency is the real secret though. You cannot expect to feel comfortable running if you only do it once every couple of weeks. Run two or three times per week and within a few weeks you’ll notice a massive difference in how your body handles the workload. Strength also plays a huge role. Strong glutes, hamstrings, calves and core make running far more efficient, meaning you waste less energy with every step. The stronger your body is, the easier running starts to feel. At the end of the day running is simple. Start slower than you think, stay consistent, build your aerobic engine and keep improving week after week. Eventually the thing that once felt impossible becomes something you can do for 5km, 10km or even longer. Running doesn’t get easier. You just get fitter. #run #running
#Getgood Reel by @pacetheory (verified account) - 🛑 Stop trying to improve your 5K by doing more 5K work. If that's all you did, eventually you"ll stop responding to that training stimulus, and that
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@pacetheory
🛑 Stop trying to improve your 5K by doing more 5K work. If that’s all you did, eventually you”ll stop responding to that training stimulus, and that’s usually when performance starts to plateau. If you want to keep improving, you need variation. You need a different kind of stimulus that creates a new stress response, so your body has a reason to adapt again. That’s where faster 1500m pace work can be really useful. Running a bit quicker improves your running economy, coordination, and leg turnover, which basically raises your speed ceiling. So when you come back to 5K pace, it’s now a smaller percentage of your max speed. Same pace for less effort essentially, this makes 5K work at your PB pace way more sustainable. If you want more info on the different types of stimulus, not just 1500m work, that can actually help shift your 5K, comment 5K and I’ll send it.
#Getgood Reel by @runners.reference - More training… same race results? Here's why A controlled study had runners add strength and speed work to their training. They got stronger. More p
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@runners.reference
More training… same race results? Here’s why A controlled study had runners add strength and speed work to their training. They got stronger. More powerful. But their 10K times didn’t improve. That’s the part most runners miss. 🧠 Not all progress shows up on race day 📉 Some adaptations don’t transfer to performance 🎯 Running rewards specificity above everything At the intermediate level, this is where plateaus begin. You’re doing more — but not necessarily better. Here’s how to fix it: 🔧 Prioritize workouts that match your race demands 🔧 Keep easy runs truly easy (protect adaptation) 🔧 Limit “extra” sessions that don’t move the needle 🔧 Track performance metrics, not just effort 🔧 Progress one variable at a time More is tempting. Specific is effective. TAKE YOUR RUNNING TO THE NEXT LEVEL ⤵️ Explore 🔗 in bio for free running resources #runningcoach #10ktraining #runningperformance #endurancetraining #runfaster
#Getgood Reel by @cooseing (verified account) - Here's how How I got fast in 1.5 years It wasn't one workout. It was building a system and repeating it every week. Easy runs Most of my running f
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@cooseing
Here’s how How I got fast in 1.5 years It wasn’t one workout. It was building a system and repeating it every week. Easy runs Most of my running falls here. Easy miles build aerobic capacity, strengthen connective tissue, and allow you to accumulate volume without burning out. They should feel controlled and conversational. This is where the majority of progress quietly happens. Tempo runs One of the biggest game changers. Tempo work sits right at the edge of discomfort. It trains your body to hold a fast pace for longer by raising your lactate threshold. What used to feel hard eventually becomes manageable. Speed days Intervals and faster repeats teach your body how to move quickly. Shorter, faster efforts improve leg turnover, running economy, and overall speed. This is where you learn what race pace actually feels like. Long runs This is the aerobic foundation. Longer efforts build endurance, strengthen the heart and lungs, and make race distances feel smaller. Most runners want speed but skip the engine building. Cross training and strength Running alone can create imbalances. Strength work, mobility, and low impact cardio build durability. The stronger your supporting muscles are, the more consistent you can train. Rest and recovery Progress happens when the body adapts after the work. Easy days and rest days allow your muscles, joints, and nervous system to absorb the training. Without recovery, improvement stalls. Consistency The real secret. Not a perfect week of training, countless solid weeks stacked together. Keep going. #fyp #explore
#Getgood Reel by @cooseing (verified account) - How I got fast in 1.5 years It wasn't one workout. It was building a system and repeating it every week. Easy runs Most of my running falls here. Ea
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CO
@cooseing
How I got fast in 1.5 years It wasn’t one workout. It was building a system and repeating it every week. Easy runs Most of my running falls here. Easy miles build aerobic capacity, strengthen connective tissue, and allow you to accumulate volume without burning out. They should feel controlled and conversational. This is where the majority of progress quietly happens. Tempo runs One of the biggest game changers. Tempo work sits right at the edge of discomfort. It trains your body to hold a fast pace for longer by raising your lactate threshold. What used to feel hard eventually becomes manageable. Speed days Intervals and faster repeats teach your body how to move quickly. Shorter, faster efforts improve leg turnover, running economy, and overall speed. This is where you learn what race pace actually feels like. Long runs This is the aerobic foundation. Longer efforts build endurance, strengthen the heart and lungs, and make race distances feel smaller. Most runners want speed but skip the engine building. Cross training and strength Running alone can create imbalances. Strength work, mobility, and low impact cardio build durability. The stronger your supporting muscles are, the more consistent you can train. Rest and recovery Progress happens when the body adapts after the work. Easy days and rest days allow your muscles, joints, and nervous system to absorb the training. Without recovery, improvement stalls. Consistency The real secret. Not a perfect week of training, but many stacked together. #fyp #explore
#Getgood Reel by @level.up.running - Stop guessing your running form Most runners think you can "see" bad form. But research like "Running Economy: Measurement, Norms, and Determining F
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@level.up.running
Stop guessing your running form Most runners think you can “see” bad form. But research like “Running Economy: Measurement, Norms, and Determining Factors” shows performance isn’t about how you look. It’s about how much energy you use. Two runners can look completely different… and one is still faster. Why? Because speed comes from: ⚡ how much oxygen you use ⚡ how long you can hold effort ⚡ how your body self-organizes Not from perfect-looking mechanics. So how do you actually know if your form is slowing you down? Use outcomes, not opinions: 📉 Slower pace at same heart rate 📉 Fatigue too early at moderate speeds 📉 Can’t hold tempo despite good fitness That’s your real signal. What to do instead: 🫀 Track heart rate vs pace trends 🏃 Focus on relaxed, repeatable movement Your body is smarter than a checklist. TAKE YOUR RUNNING TO THE NEXT LEVEL ⤵️ Explore 🔗 in bio for free running resources #runningtips #runningform #marathontraining #distancerunning #runcoach

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