More advanced runners:

How should I prepare for a specific race? Should I be training differently for a 5k vs a 10k vs marathon or half marathon?

The short answer is yes. The key theme is emphasis. So, in working towards your goal race, whether that be 5k, 10k, half marathon, or the marathon, a path I like to take is starting at two extremes of a pyramid. If we think about a 10km race preparation, you’d have raw speed on one side, and very easy zone 1 running on the other side. As you move towards the race, you should build from those extremes as the foundation, progressively shifting emphasis and incorporating the 1500m, 3k, 5k, and lastly 10k pace, which is specific to the race you’re training for. On the other side, you should start to emphasise more zone 2 running or work around your aerobic threshold, marathon pace, half marathon pace, and 10k pace.

Here’s what’s key: place more emphasis in certain areas as you move closer to your goal race, focusing on specific training with increased rest and recovery to ensure you’re ready to go for key sessions. You don’t leave anything behind. All training intensities are important, but emphasis is key.

How can I improve performance if I’ve plateaued? How important is speed vs distance vs low effort runs?

A plateau can occur for a number of reasons. You might not have enough variation in your training program, or the volume (the number of km/miles you run) or intensity (how hard you run) haven’t changed in that year. All training intensities are important, but the end goal is what matters. If a runner wants to generally improve their fitness and overall conditioning, a well-balanced training schedule with variation should bring improvement.

If you’re targeting a specific race distance, the approach needs some fine tuning. As a coach, I always look first at the low-hanging fruit. For runners who have plateaued, this is often not about what they’ve done, but what they haven’t. Gradually adding in some new training stimuluses to the program will usually bring results. This should be done with caution, as a new stress on the body will take the body time to adapt to. Introduce it slowly, and in no time, you’ll run through your plateau.

What’s the difference between just being tired and something more serious, like RED-S?

Relative Energy Deficiency in Sport (REDS) is a symptom of poor health and declining athletic performance, brought on by athletes not getting enough fuel through food to support their daily energy demands. It can affect athletes of any gender and levels.

• Being tired (fatigued) is a symptom of RED-S, along with:
• Rapid weight loss
• Missed periods in female athletes
• Low libido in male athletes
• Frequent illness
• Hair loss
• Trouble focusing
• Irritability and depression

If you’re experiencing any combination of these symptoms, it’s best advised to consult a sports medicine specialist, or your GP, who will perform specific checks to ascertain a diagnosis.

How do I train to heart rate effectively?

The best advice I can give to runners starting out is to leave their ego at the door. We all have to start somewhere, and for many, that means starting to walk several times a week. This can then evolve into some walking-running progressions, and eventually light jogging. Also, be sure to calculate heart rate zones correctly:

• Zone 1: 0-70% of maximum heart rate (HRmax)
• Aerobic Threshold (top Zone 2): ~80% HRmax