graywolf on Nostr: Hi Roni, I'm a professional #runningcoach. Congrats on running 22km. That's very far! ...
Hi Roni, I'm a professional #runningcoach.
Congrats on running 22km. That's very far!
But like you noted, 6:45min/km is fairly slow. Also 170-180 is a high HR so that suggests you were working hard to go that pace.
If your goal is to get faster then I'd suggest a combination of 1) adding more easy volume (like through your suggested walking) and 2) adding focused speed-work over short distances.
I think you'll be best served by focusing on getting fast over shorter distances before trying to run much further. Running longer distance likely isn't the best way to improve your speed right now.
Feel free to message me if you'd like more advice. Good luck!
Congrats on running 22km. That's very far!
But like you noted, 6:45min/km is fairly slow. Also 170-180 is a high HR so that suggests you were working hard to go that pace.
If your goal is to get faster then I'd suggest a combination of 1) adding more easy volume (like through your suggested walking) and 2) adding focused speed-work over short distances.
I think you'll be best served by focusing on getting fast over shorter distances before trying to run much further. Running longer distance likely isn't the best way to improve your speed right now.
Feel free to message me if you'd like more advice. Good luck!