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TikTokthenextsteplatamofc
If you’re looking to stay injury free for your next training block, make sure you avoid upping your long run by more than 10% based on what you’ve done for the last 4 weeks! This means if you’ve been running 10km, don’t run more than 11km for your next long run. If you’ve been running 20km, don’t run more than 22km. And make sure you have a deload or recovery week every 4 weeks! So a typical long run progression for a half marathon might look like this: 10km 11km 12km 10km 13km 14km 15km 12km 16
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If you’re looking to stay injury free for your next training block, make sure you avoid upping your long run by more than 10% based on what you’ve done for the last 4 weeks! This means if you’ve been running 10km, don’t run more than 11km for your next long run. If you’ve been running 20km, don’t run more than 22km. And make sure you have a deload or recovery week every 4 weeks! So a typical long run progression for a half marathon might look like this: 10km 11km 12km 10km 13km 14km 15km 12km 16
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Richelle Weeks on Instagram: "Wanting to get faster in 2026? Don’t skip these 4 evidence backed ways to improve speed! 1️⃣ Wear lighter shoes. What’s more important than the carbon plate and the amount of cushion when it comes to speed and running shoes? Weight!! Look for lightweight shoes to maximize your speed next year. 2️⃣ Up your cadence. If you’re under 170 bpm and especially if you’re under 160bpm up your cadence 7.5-10% to improve your running economy. 3️⃣ Sleep well! I know, easier said
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Richelle Weeks on Instagram: "Wanting to get faster in 2026? Don’t skip these 4 evidence backed ways to improve speed! 1️⃣ Wear lighter shoes. What’s more important than the carbon plate and the amount of cushion when it comes to speed and running shoes? Weight!! Look for lightweight shoes to maximize your speed next year. 2️⃣ Up your cadence. If you’re under 170 bpm and especially if you’re under 160bpm up your cadence 7.5-10% to improve your running economy. 3️⃣ Sleep well! I know, easier said
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