Overcoming that Plateau

Asked? I’ve been running for 7 months now mainly running 5 and 10km races. I would like to achieve sub 20min for 5kms. I’m stuck on 23.30 minutes and don’t seem to be moving forward. What can I do? Answered You seem to have hit a plateau, possibly you have been doing the same training over and over. If your body gets used to the training that you are doing then it will stop adapting and progress no further. There are a few things that may help you to get…

Pacing

Asked? How do you pace for a race? I’m doing my 1st 21km soon and have no idea how to approach it coming from a long run. I am so scared that I’ll hit a wall at the end (even on a 10km), and then find myself finishing a race with some fuel in the tank still. How to I switch from long run mode to race mode without tanking at the end?

Nutrition

Asked?  A lot has been written about nutrition for especially long distance runners. And every person/runner/athlete has an individual idea/plan for themselves. I find it difficult to work out what would work for me. I am preparing for a marathon, but I don’t often run further than 21 to 25 kms (I run 21/25 say 3 times per month). So when I run 33/35 I don’t know when and how much to eat/drink (before and during the training.) At approximately 25 kms I am totally “flat” – no energy, can…