I have never really been able to decide whether I prefer training on the track or the road. My firm answer usually comes after which ever surface I have had the better session on, and currently the track is winning.

The fact that track access has been near impossible for many months is potentially playing a part in heightening its status at the top of the training surface podium, and I must say a change in training environment has been much welcomed. 

A different stimulus, and a definitive knowledge of exactly how far I am running has allowed me to build on the training I have put in during lockdown. I am still not entirely sure whether it is good or bad to know that I have exactly 400m more pain to endure or not, but at least I know the final distance and time will be as accurate as you can get! 

A change is as good as a rest

A change in the type of session I have been doing has been great fun, and I’ve enjoyed running running a little faster. From 200s, up to a mile, we have been banging out laps in various different forms, with various purpose. 

To understand why you are doing a session, and to see where a session can progress, I feel has really helped me to develop as an athlete, and I thought I would share some of my favourites. 

24 x 400m off 45s, with every 4th faster

This is a great 10,000m session and I really enjoy locking into churning out lap after lap. The change up in pace helps to replicate what might happen in a race and allows you to dip a little further in, whilst still ensuring the rest of the session is controlled.

The laps are usually run at 74s and 70s. The 45s recovery starts to bite a little towards the end, but ensuring that you control the reps and don’t push to run them faster means you can walk away from this session and not feel like you’ve emptied the well. 

Mile tempo (2 mins) 9 x 600m (60s) mile tempo

If I am truly honest, this probably is not one of my favourite sessions, but I know it is good for me! The miles add a little more volume, with the first one just to help you get moving and the last one ensuring you can run on tired legs.

The 600s are built in blocks of 3, going cruise, cruise, push, and this session is used to extend a similar session with 400s. The the cruise 600s are run in around 73-74s a lap and the push somewhere between 68-70s (usually 70s, cos dying). The aim is for this to feel as controlled through 600 as it would through 400 (lol).

Once I can handle this session, I have confidence that my fitness is improving.

3 x (1 km (60s), 800m (60s) 2 x 400m (60) // 3 mins between sets

I like the variety this session gives, running different reps and dropping down in pace. I usually look to go 77-76s, then 75-74s, then 72-70s. Again the aim here is to get to the end of the session and feel like I could compete another set if needed.

The recovery is long enough to maintain the quality but still give you the feeling of tiredness that accumulates over a 10k.

5 x 600 (2-2.30 mins) //4 mins// 5 x 200 (60s)

This session is a little speedier and although I have only done it a couple of times, I kinda like the pain it induces. The 600s are run at around 66s a lap, which for me is nearly flat out through 400, so it is a matter of hanging on for the last 200m (impending death)! The recovery here is a little more lenient and basically involves me getting back to the 600m start (the slower the better!). 

The 200s are a tiny (!!) bit more controlled here, and alternate, going 32s, 30s, 32s, 30s, 32s. I like to add these to the end of the session to help me focus on form running fast when in am tired. 

Taper session : 2km tempo (3 mins) 9 x 200m (60s) 1 km or 2 km tempo (3 mins) 3 x 300 (2 mins) 3 x 200 (2 mins) 

These two sessions are ones I like to do 4 days before a race. I like to incorporate a bit of tempo and faster work, going from tempo and finishing with something that helps me feel that ‘pop’. 

The tempo is run in 80s per 400 (6:40) for both sessions. The first session builds the 200s in the same cruise, cruise, push format as a lot of our sessions.

Nothing fancy, just to get the legs moving. We usually aim to run 34s and 31s. The 1km is there to run fast, but to still feel in control. This is around 3-3.05mins depending on the point in the season. 

In the second session, the 300s are fast, (for a carthorse like myself) usually in about 46-47s, as are the 200s (29-30s). I usually spike up for these, as I need every little bit of help I can get!

Controlled discomfort a key to consistency

As you can see, a lot of these sessions are controlled and not completely flat out. We do fit into the plan really intense and ‘flat out’ sessions, but they are carefully placed. Instead we focus on consistency and being able to churn out work week upon week, with adequate recovery. 

We typically only use the track once a week, with the other session on the road. I like the variety this provides and I also feel it helps prevent injury. 

Now tracks are beginning to reopen, the opportunity to bang out some laps is returning. Its important not to get carried away too soon though and make sure you ease your way back on slowly. Consistency is key, after all. 

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Jenny Nesbitt’s track sessions appeared first on Fast Running.

I’m going to try not to get carried away with myself here, as I could potentially hype myself up quite a lot when discussing the potential of racing. 

It has been a long time since any of us have been able to put on the race kit for a real Power of 10 legitimate race.

In fact you could go as far as saying that Po10 has become rather ‘dry’. It has certainly lost its most searched status on my Google history and I’ve probably lost my ability to navigate the site with my eyes closed. So the thought of potentially being able to input a result onto my profile fills me with a lot of excitement. 

I have lost track of which week we are into lockdown now, in fact I gave up counting a few weeks ago. Recently, it has just been another week where I have crossed a race off the calendar. The places I should have been or the people I should have been with.

Halfway through the year already

July is here. We are half way through the year. The longest day has been and gone. I frequently find myself questioning what I have achieved this year so far.

On paper it looks like very little. My training diary might beg to differ though. Although there are no PBs in there, there are plenty of little micro achievements which only when I look back do I realise are a step in the right direction. I, like many, have probably never had such a long block with just purely training and although they can be beneficial, they can also be extremely monotonous.

That is one of the things I enjoy the most about running. You don’t have to go long without a race. 

If I am being honest, I did initially quite like the idea of not having a race. Time to just get my head down and get into a great routine doing two sessions a week, and a long run, surrounded by lots of easy running.

I sought out new routes and didn’t stress when a session went a bit tits up. One thing I have struggled with for so many years is running my easy runs easy. I always convinced myself that I had improved, but actually its taken a world health pandemic to really make me take a step back and understand what easy running actually is.

Always moving forward

I am still nowhere near the real low HR type of runner, but the small drops over the last few months have lead to massive steps forward in my sessions. And I think right now, thats one of the reasons why I really want to race.

It’s really hard to continually judge training based off training. There is nothing that compares to a chip time or an electronic time you get from a race. If it isn’t on the po10, it doesn’t count, right? 

And, although the weather right now doesn’t scream a bright future (currently a black cloud and lot of rain…. Oh Wales), things are looking a little more optimistic for the second half of this year.

I’ve tentatively penciled the British Champs into my diary and with travel restrictions lifting on July 6th, possibility for racing in England (or Europe) is not off the cards (if you’re English and reading this, we still can’t go further than 5 miles from the front door). 

Will there be a new normal?

How racing will look though is still something I am unsure of. One of the things I love the most about road racing is the mass participation. The fact anyone of any ability can run. 

The one thing I love the most about track racing is being in a stadium full of people. Obviously, right now, believing this will be the case is very unrealistic. Potentially not being able to overtake during a race is more likely to be the case. Again, I can’t see a load of adrenaline filled, competitive runners being able to stick to that. 

One thing I am sure of though is that organisers and race directors are trying as hard as possible to give us some sort of a season.

Initiative can’t be dampened by a virus, and maybe it is a blessing in disguise for a reinvention of some areas of the sport. What I know though is I can’t wait to get a whiff of that track smell, experience the manic panic when I can’t find 6 safety pins for my bib and question my continual need for a pee in the hour leading up to the gun going off.  

Here is hoping that comes sooner, rather than later.

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Is the future looking a bit brighter?  appeared first on Fast Running.

Now what on earth are we going to write about next weekend? Leave it with us, we’ll come up with something. Or tweet some ideas at us, that always helps.

Your fastest male and female parkrun athletes of all time are…. unnecessary drum roll…. Andy Baddeley (13:48) and Charlotte Arter (15:49).

So Andy Baddeley, a 1500m Olympian and 13:20.99 5000m runner, is still the quickest of all time, way back from 2012 at the home of parkrun, Bushy Park. Little interesting fact to go alongside is that the 3:49 miler also has a double-first in Engineering from Cambridge University. Speedy and smart.

Your ladies parkrun world record holder is none the than Charlotte Arter. The GB distance star was at the rapido Cardiff parkrun in south Wales, and has run a handful of times that would have made this top ten. According to Wikipedia the Welsh star is originally from Cumbria, but is now the Welsh record holder for half marathon with a 69:40 at Barcelona Half last year.

The runners up

Alex Yee is a runner that always gets people excited, possibly linked to the fact my laptop tries to autocorrect to “Alex Yeehaw”. When he ran 14:05 a couple of years ago at Dulwich parkrun it was the second quickest all time and people loved it. Then the triathlon pro went one better and ran 13:57 at the same park. Could Yee break Baddeley’s record in the future?

When Dr. Jess Piasecki ran 15:51 and captained GB at the World XC Champs you might have felt that the Stockport Harrier could have relaxed for the rest of 2019, content in the knowledge that the year had been smashed, but the Exercise physiologist went on to run one of the performances of the year, winning Florence Marathon in 2:25:29, the third fastest British marathoner of all time.

Completing the podium

When Adam Clarke goes for a run at parkrun you now it’s going to be speedy. Another effort from Dulwich and the 2019 Armagh International winner (in 13:52 no less) probably lists his 14:00 parkrun on a similar level of achievement… or maybe slightly less than his simply staggering 13:39 5000m PB. Who knows?

The third fastest lady was also at Cardiff parkrun and Jenny Nesbitt is actually one of our Fast10 for 2020. Clocking 15:54 already in 2020, Nesbitt is clearly in great form and also had a road 10k best of 32:42 from Valencia in January this year. Another one who might challenge her training partner Arter’s parkrun best in the future.

A shout out must go to Clara Evans, training partner of Arter and Nesbitt, for posting the only time in this top ten that didn’t even come with the sweet joy of being first finisher on the day. On 1st February this year the seventh quickest UK parkrun all time was second on the day to Arter’s world best.

The fastest events?

142 men have broken 15 minutes at parkrun as of last weekend, which is pretty much on par with a good year at Armagh 5k international, whereas 137 ladies have broken 17 minutes, which feels like our equivalent result in the round up each week, with the time difference for fastest in each category the same as well (15:49 & 13:48 both just over 70 seconds quicker).

In a veritable who’s who of speedy parkruns, which event features most as well? Unsurprisingly Cardiff and Dulwich pop up repeatedly and the old school Bushy Park still has enough marks in the rankings to feature as the quickest with six, but it’s only a matter of time before the others surpass the home of parkrun.

Men’s top 10

1) parkrun: Bushy ’12
Andy Baddeley, 13:48, Harrow
2) parkrun: Dulwich ’18
Alex Yee, 13:57, Kent AC
3) parkrun: Dulwich ’19
Adam Clarke, 14:00, Aldershot,Farnham & District
4) parkrun: Llanelli Coast ’18
Dewi Griffiths, 14:12, Swansea
5) parkrun: Southend ’16
Adam Hickey, 14:15, Southend
6=) parkrun: Pegwell Bay ’18
Chris Olley, 14:17, Tonbridge AC
6=) parkrun: Bakewell ’19
Andrew Heyes, 14:17, Hallamshire
8) parkrun: Bushy ’10
Mark Draper, 14:20, Bedford & County
9) parkrun: Exmouth ’18
Jake Smith, 14:21, Cardiff AC
10=) parkrun: Bushy ’10
Benedict Whitby, 14:24, Windsor, Slough, Eton & Hounslow
10=) parkrun: Cardiff ’15
Ieuan Thomas, 14:24, Cardiff

Women’s top 10

1) parkrun: Cardiff ’20
Charlotte Arter, 15:49, Cardiff AC
2) parkrun: Long Eaton ’19
Jess Piasecki, 15:51, Stockport
3) parkrun: Cardiff ’20
Jenny Nesbitt, 15:54, Cardiff AC
4) parkrun: St Albans ’13
Hannah Walker, 15:55, Birchfield Harriers
5=) parkrun: Bushy ’11
Justina Heslop, 15:58, Clapham Chasers
5=) parkrun: Walsall Arboretum ’19
Hayley Carruthers, 15:58, Birchfield Harriers
7) parkrun: Cardiff ’20
Clara Evans, 16:04, Cardiff AC
8) parkrun: Bushy ’13
Julia Bleasdale, 16:05, Hillingdon
9) parkrun: Dulwich ’19
Steph Davis, 16:08, Clapham Chasers
10) parkrun: Bushy ’12
Gemma Turtle, 16:09, Gloucester

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post 10 fastest UK parkruns all time appeared first on Fast Running.

You get the feeling this weekend could be the last results we’re going to write about for a while and maybe that’s why people headed down to their local parkrun for a burn-up this weekend.

Fastest female was Cardiff AC’s Jenny Nesbitt, putting into practice the words of her own Fast10 blog from this week. The Welsh international clocked 16:39 at the home of the women’s parkrun world record, Cardiff. So what happens when your plans don’t come to fruition? You head to parkrun and smash it out of the park.

Cardiff was obviously the place to be this morning with young Piers Copeland notching up a sub 15 minutes outing at the same event. The Wimborne AC starlet ran 14:54 and we’ll use it as an opportunity to throwback to this fine interview of Piers and Grace Copeland from last year.

It seems Cardiff wasn’t the only place for a race today as a strong group of women turned up at Burgess parkrun for a session it seems. With four runners making the top ten at the same event it’s the most featured today. Hannah Viner, a Highgate Harrier, was first home in a lightening 16:43 with club mate Yasmin Goater only 15 seconds back in 16:58 to grab third spot.

At Oka Hill parkrun Alex Leprêtre also ran brilliantly to go under 15 minutes with a 14:57. Leprêtre, who is difficult to find on Power of 10 if you forget the wee hat on the e, ran a massive 5k PB on the road in Armagh earlier this year with a 14:08. Good to have some PBs banked for all your winter hard work already before the cancelation of a lot of races.

Men’s top 10

1) parkrun: Cardiff
Piers Copeland, 14:54, Wimborne AC
2) parkrun: Oak Hill
Alexander Leprêtre, 14:57, Barnet & District AC
3) parkrun: Alexandra, Moss Side
Michael Cayton, 15:12, Ribble Valley Harriers
4) parkrun: Finsbury
Seyfu Jamaal, 15:26, London Heathside
5) parkrun: Greenock
Stephen Trainer, 15:28, Greenock Glenpark Harriers
6) parkrun: Belfast Victoria
Eskander Osman, 15:30, Annadale Striders
7) parkrun: Warwick Racecourse
Ian Allen, 15:31, Spa Striders RC
8) parkrun: Peacehaven
Simon Heath, 15:35, Brighton Phoenix
9) parkrun: Coventry
Alex Jolly, 15:36, Birchfield Harriers
10) parkrun: Southampton
James Beeks, 15:37

Women’s top 10

1) parkrun: Cardiff
Jenny Nesbitt, 16:39, Cardiff AC
2) parkrun: Burgess
Hannah Viner, 16:43, Highgate Harriers
3) parkrun: Burgess
Yasmin Goater, 16:58, Highgate Harriers
4) parkrun: York
Jessica Fullagar, 17:28
5) parkrun: Portobello, Edinburgh 
Cera Gemmell, 17:34, Team East Lothian
6) parkrun: Burnley
Laura Hesketh, 17:35, Clayton-le-Moors Harriers
7) parkrun: Belfast Victoria
Kirsti Forster, 17:41, Willowfield Harriers
8) parkrun: Raphael
Emma Prideaux, 17:43, Billericay Striders RC
9) parkrun: Burgess
Emma Howsham, 17:49, Belgrave Harriers
10) parkrun: Burgess 
Sarah Hanley, 17:51, Kent AC

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post 10 fastest UK parkrun times on 14th March (2020) appeared first on Fast Running.

As runners we usually like to plan ahead a little. Whether that be the weeks training, the next race or even longer term.

I personally like to know what races are coming up, to understand why the training I am doing is leading me there. Having plans on paper also gives me a goal and something to get excited about, as after all, racing is the best bit of running! So what happens when your plans become curtailed…. whether that (in my case) is through illness, injury or more recently through the Coronavirus. 

Firstly, it can be really disappointing when your body lets you down. From feeling fit and fast, to frail and fatigued over a period of a few hours.

Likewise, from running your best session, to limping through your run the next day. You’re questioning whether it is in your head or if it is really happening. Typically as runners, we are pretty hardcore, and there is very little that will sway us away from training and racing plans. I am also a very stubborn type of athlete, which I am sure a lot of us are, and my decision making can sometimes be subject to ‘following the plan exactly’.

So, when you can’t even make it from bed to the fridge, realistically a run is a no go (I suggest you avoid the easy run with a heart rate of over 180bpm – you will not make yourself feel any better!).

Even more frustrating as of late is the ‘I am in the best shape of my life, but the Cornoavirus says no’ situation. Obviously, a seriously desperate and threatening state of attack on the world, but it would be amis of me to not recognise the frustration and disappointment it causes for us runners. 

So, what happens when your plans don’t go to plan?

You have a little strop (likely). You moan on social media (also likely). You feel a bit demotivated (possible). But, ultimately, you crack on. Even so, curtailed plans can leave you a little lost. 

I’ve felt a little lost the past 5 weeks, actually really lost at some points. From coming off a really positive start of the year, I felt like I was building some great momentum into February. I was excited to race indoors for the first time, I was feeling strong. In a matter of hours, I went from blooming to feeling enervated. I tried to shake it off.

Went to bed early, inhaled enough vitamin C to see me through the year and drank so much water, I didn’t sleep at all. Shock. I woke up feeling no better. So I went home to be ‘mummied’, hoping I would feel better in a couple of days. I even tried to race again (LOL – facepalm). 

It was actually 3 weeks, and a lot of DNF easy runs, until I attempted to run a broken tempo. I nearly died.

I feel like a lot of people will be able to feel me when I say running way below tempo pace felt way harder than any PB race. I will not lie, the thought of racing anytime soon was making me feel kinda sick. Being strong minded is a personality trait of many runners, so luckily I had this to fall back on, because my body certainly did not like the shock of anything faster than easy running. So I muddled on, but I felt lost. 

When everything goes right. Photo: JHM Sport

Waiting for it to click back into place

Back putting in the mileage, but just not feeling great. They say one day it will click. WHEN DOES THIS CLICK COME. I am usually quite a patient person, but my patience was wearing very thin.

Every run felt unpleasant. I have never procrastinated so much. A positive mental attitude can get you a long way sometimes, believe me! It is hard to step out every morning and feel average. Every. Damn. Day. Do you rest more? Run more? Keep going? Motivation was certainly lacking (not helped by the weather). I didn’t want to race. I didn’t want to session. I sort of wanted to burn my trainers. 

The good news though, is the click does come. I wouldn’t say its like turning on a light, but it certainly clicks. The desire to train comes back. Mornings begin to feel a bit better. The itch for the start line re-emerges. Luckily, I did have a race on the horizon and now motivation to see how fit I could get in 2 weeks.

In comes Coronavirus… World University XC postponed

Time for a bit more moaning on social media, a little strop and a feeling of disappointment knowing that was my last chance to run for GB students gone.

But, I’ve nailed the ‘what happens when your plans font happen’ part, and I have cracked on. Renewed motivation, and new goals (for now….). It is not easy to have to reroute sometimes and it can be really disappointing. From an investment of training, time, energy and money, it can seem like a big loss.

The beautiful thing about running is that there will always be another day, another race and another run. It might not be in Paris or Barcelona, it might not be this month, it might not even be over the same distance, but the running community will always bring the goods eventually. 

So, when your plans don’t go to plan, don’t lose hope, because usually, better things are around the corner. 

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post What happens when your plans don’t happen? appeared first on Fast Running.

Don’t get me wrong. I am very passionate about running. In fact I would go as far to say that the majority of my life evolves around it.

Yet, transport back 3 years or so, and I would have said that running was the be all and end all of my life. It is funny, because since I have let go a little bit, my performances have improved and my love for the sport has increased tenth-fold. 

I’m a driven individual, and I want to see just how good I can be at this running lark, and I realise this requires a lot of dedication and investment of my time into doing so.

What I’ve only recently come to realise is that this doesn’t mean I can’t have a life away from it too. Being happy is key to running and performing well. Having other interests and passions can play an essential role in maintaining a healthy balance in life. After all, running doesn’t always go the way you want it to and trust me, having nothing else to focus on can really feed into a vicious cycle of self doubt, unhappiness and anxiety.

Photo: Kris Jones

 Surround yourself with good people

Since surrounding myself with people who take running just as seriously as me, but also take life seriously too, it has opened my eyes to how wrong I had the balance. Go for a run, do a session, have a race. Do the recovery, the sleep, the nutrition. But have fun. Smile. Eat that cake. Go to that party. Skip that hours sleep. Wake up an hour later.

I realise that the above is not a sustainable lifestyle if you are to keep on top of your performance, but once in a while it is ok. And it is this once in a while which can help maintain equilibrium in life.

I’ve learnt that I will most likely find those extra seconds when I stand on the start line, if I’ve surrounded myself with the people I care about, eaten food I’ve enjoyed and not spent the previous week constantly thinking about the race. It doesn’t need to be wild, or elaborate. It just needs to be balanced. 

It might not be easy, but it’s worth it

Don’t get me wrong. It’s not easy to find balance. Usually your passion and drive to achieve can easily override every other aspect of your life. When your livelihood is on the line too – there is even more at stake. You can leave a 9-5 at 5,  but running is a 24/7 kinda thing.

You do have to make decisions which can be a bit boring (going out every weekend might not be ideal!) and admittedly you don’t just leave running at the door when you get home. But, put the kettle on (have a biscuit), and have a read of my top five tips to finding balance.

Jenny’s top tips

One : Go out and do non running related activities with your friends. It is great to meet up for a social run, but rather than lacing up your trainers, put on some jeans and do something else. Whether this is a coffee date, shopping trip or a holiday. 

Two : Occupy your free time with at least one non running related interest. Whether that is a degree, a hobby or different sport. Have other passions in life that you can turn to when you’re not logging miles or lifting weights. 

Three : Keep some perspective on life. Yes, it is really important to turn up to training ready to work hard and in the right physical condition to do so. But you are not going to look back in 10 years time and think about that session, but you might look back in 10 years time and remember all the important celebrations you missed. Be flexible. 

Four : Don’t let one performance define you. Like I mentioned earlier, running is kinda a 24/7 thing, but you also need to have a 24 hour mind set. Celebrate or strop for a 24 hours, then move on, there is always more to come.

Five : Don’t become a recluse. I recognise that rest and recovery is important, but even more important is making sure you maintain healthy relationships with people too. Make sure you take time to make that phone call or visit your friend. Not only does a good chat and a hot drink go down a treat, but your mental health will also thank you. 

Commitment to running is essential if you are to get the most out of yourself, but don’t allow running to commit you an unbalanced, unhealthy and reclusive life. Finding balance has shown me that you can run and be successful at the top level, but also smile, laugh and have fun. 

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Finding Balance  appeared first on Fast Running.

The Hoka One One athlete has competed for Wales and Great Britain and it will be great to watch how the speedster compete at events like the Highgate Harriers Night of the 10,000m PBs and plenty more races across 2020.

Profile

Name: Jenny Nesbitt
Age (Jan 2020): 24 (25 on Jan 24th!)
Hometown: Cardiff
Club: Cardiff AC
Main discipline: XC, Road and Track (5/10k)
Other disciplines:
Full-time athlete/work/studying: Part Time Student, studying Sports Broadcasting at Cardiff Met Uni.

Goals or targets for 2020 : To have consistent training, to work hard and not skip any of the boring stuff. Ideally, I would like to run PBs over all distances – especially 5000m and 10000m on the track, as well as finally nail a half marathon. Highgate is the major goal this year, and if things go well, hopefully I can put myself in the conversation for Europeans.

Past Running highlights : It is hard to narrow down my past running highlights, as I have many for many different reasons. Running my first 10km in 2014 at the Worcester City Run and beating Paula Radcliffe was a special moment, as it was one of my first races back after 2 years out due to serious illness and it showed me that I dont have to be defined by my medical history.

Getting my first GB vest at the Euro Cross in 2015 was another, alongside representing Wales at the Commonwealth Games in 2018, an experience I won’t forget. Winning Inter-counties and representing GB at World Cross in 2019 proved to me that I could have a dodgy couple of weeks leading into a race, and that a bit of belief can go a long way.

Interesting or fun facts : I really want to write a book one day, but I have no idea what on!

I run because… there are so many reasons that I run. I am certainly the type of athlete that will run forever, even when I am not competitive. There is nothing I enjoy more than going out for a run in the morning.

Not only does it set you up well for the day but I think getting fresh air first thing is really good for you too. I am also a super competitive person, and I find running is a great way to use this in a positive way. There is nothing like standing on the start line with butterflies in your stomach, and the knowledge that you are about to endure a world of pain trying getting the most out of yourself.

Photo: Paul Stillman

Training and Food

Favourite training session : Recently, I have been enjoying 10 x 1km off 60s on the road. We use the 2 to 3km of the Cardiff Parkrun and run back and forth on it. I find I can get into a good rhythm, and I’ve learnt that you don’t have to go flat out to have a successful session. Rather I have been able to see improvements from my heart rate for the time recorded.

Least favourite training session : Anything that involves a hill. Recently, 10 x 60s hills have made me feel a bit sick, alongside going out again after a long run in the evening to run 10x10s hills fast. Not something you want to be doing on a Sunday evening!

Favourite pre-race food : Bit weird, but before a race I usually eat rice cakes, with honey, dried fruit and seeds. The night before a race, anything that has pasta or rice with it usually. I like to keep it quite plain, but still make sure I get my protein, carbs and fats.

Favourite post-race food : Pizza, ham and pineapple if we are being specific, usually dipped into ketchup. I have a massive sweet tooth, so some form of cake will usually follow. If I can get my hands on chocolate salted caramel cake, this would most likely be my go to, but I’m not fussy!

Favourite runner or runners : I am constantly inspired by my competitors and training partners, so I would say they are my favourite runners. Nothing motivates me than wanting to be competitive, and I think we all push each other be become better! If I am to pick one other athlete, I’d go with the Ingebrigtsen brothers (I realise that there are 3!). They have shown that you don’t have to be African to make an impact on the World stage, and that is very inspiring!

Brands or organisations that support me : I am very lucky to be supported by Hoka One One, as well as Welsh Athletics, Cardiff Met University and Moyo Sport. This support is so valuable to ensuring that I can do everything possible to reach my goals.

The post Fast10: Jenny Nesbitt appeared first on Fast Running.

In the fourth event of the Cross Challenge Series and also part of the Home Countries International, an impressively strong field of athletes were put to the test over a very muddy course in Stirling.

They battled through the rain and wind, and despite the brutal conditions, some fine performances were given. The race at Kings Park also saw the occurrence of the Great Stirling Castle Run, meaning almost 3000 runners took on the course, meaning it was even more churned up. It might have been brutal, but at least it was character building?!

In the senior women’s race, it was Kate Avery that ran the England team to a first-place finish, earning them the Home Countries title. In what was her second win of the series, Avery also moved herself to the top of the Cross Challenge standings as she finished 11 seconds ahead of teammate Abbie Donnelly.

After an incredibly successful 2019, Donnelly continued to prove her strength with a second-place finish, with Welsh athlete, Bronwen Owen, finishing third in 29:39. The silver Home Countries medal went to Scotland, led by Mhairi Maclennan who finished in fourth place.

The men’s race was won by Welshman and mountain runner, Kris Jones. Despite the heavy-going conditions, Jones made light work of the race and became the final winner of the day.

Jones, who was part of the European Cross Country Championships GB team, alongside Andrew Butchart and Adam Hickey, thrived off the conditions and covered the 8k course in 25:33, 10 seconds ahead of Jamie Crowe of Scotland.

England’s Adam Hickey fought through the entire race and managed to overtake Andrew Butchart to place himself on the podium. Butchart led for part of the race, however a mid-race fall meant the medal positions were taken from him. The second, fourth, and ninth place finishing positions for Scotland meant they secured themselves the Home Countries title for the first time in eight years.

YOUR TOP FIVE : Jones Crowe Butchart Hickey Hunt LAP TO GO #MuddyBrilliant pic.twitter.com/NKAiaDs5ye

— British Athletics (@BritAthletics) January 11, 2020

Across seas

On Sunday morning, in much more pleasant conditions was the Valencia 10k. There were plenty of PB’s for the British athletes, starting with NB athlete, Callum Hawkins. Hawkins, who has been pre-selected for the marathon in this year’s coming Olympics in Tokyo, ran a rapid time of 28:02, a huge 52 second lifetime best.

Following Hawkins, and only 8 seconds behind him, was recent European Cross Country competitor, Ben Connor. Connor was yet another athlete to set a PB, shaving 27 seconds off his previous best set last year. Third male Brit to cross the line was Derek Hawkins. Hawkins (Leeds City) ran a strong 29:26, only 2 seconds outside of his best.

Jenny Nesbitt, part of this year’s Fast10 class of 2020, had an incredible race and was yet another British athlete to set a PB. Nesbitt stopped the clock on 32:42, a whole 10 seconds quicker than her old time.

Así arranca el #10KValencia2020 pic.twitter.com/CEmjc0kNUN

— 10K Valencia Ibercaja (@10KValencia) January 12, 2020

Disney adventures for McColgan

On the other side of the pond, Eilish McColgan had a ‘surreal experience’ in the Disney 10k, with an early 5:30am start! After battling along a tricky course, McColgan finished third overall with two male Brazilian athletes ahead of her. She crossed the tape in a strong 32:29.

Also over 10k, in tough conditions, was the Stubbington 10k. The winning position on the podium went to Joe Wade of Ryde Harriers. The Isle of Wight athlete ran an impressive 30:57 at the picturesque south coast event. Claiming second place was George King of Winchester & District AC in 31:14 and rounding off the top three was Chris Powner, also of Winchester & District AC, in 31:46.

In the women’s race, Southampton’s Jen Granger took the win to retain her title. Despite the unfavourable conditions, Granger improved on her time from the event last year, clocking 35-minutes flat just edging out Louise Damen (35:04) who’d led for the whole race in a final sprint for the line. Lesley Locks of AFD was third in 36:18.

Over the shorter 5k distance, was the RunThrough Chase the Moon 5k around the Olympic Park. The winner of the men’s race was James Sullivan in 16:57, a strong 32 seconds ahead of second place.

In the women’s event it was Cambridge and Coleridge’s Becky Hair who ran herself to a huge PB with a significant lead on the other female athletes. Hair ran an impressive race to finish third overall in 17:31. It was Fast Running’s own, Gill Bland (Harrow AC), who claimed the bronze medal in a PB time of 19:28, her first sub 20-minute 5k yet! An incredibly good sign for the first month of the year!

Hot action at the Winter Windsor

There were also some speedy performances at the Winter Windsor event. Over the half marathon distance, with yet another solid run from a Cambridge and Coleridge athlete, it was Norman Shreeve who claimed himself the overall title. Shreeve stopped the clock on 01:09:27, five minutes ahead of second place finisher Andrew Baker.

Completing the men’s podium was Gavin Dale. For the women, it was Windle Valley Runners athlete, Dawn Godwin, who took the win in 01:25:05. In second place was Sharon Walker (Dorking & Mole Valley AC) followed by Zelah Morrall (Cornwall AC).

The Brass Monkey half marathon took place at York racecourse. North Derbyshire RC’s Richard Start crossed the tape in first place. Start ran a strong 01:07:33. Next male to cross the line, in 01:07:53, was Wondiye Indelbu of Leeds City. Rounding off the men’s podium was Jack Wood or Ilkley Harriers AC in 01:08:26.

The women’s race winner, in 01:18:30, was Lorna Young (Leeds City) with a 28 second personal best. Shortly behind Young in 01:18:40 was Charlotte Mason (City of York AC) with a huge 3-minute PB! The final medal winning female was Georgina Weston of Rotherham Harriers and AC in 01:19:11.

The Oundle New Year 10k saw John Herbert of Helpston Harriers run a strong time of 33:24 to finish first overall. The first female to cross the line, in 37;41 for Ribble Valley Harriers was Hannah Oldroyd.

At another RunThrough event of the weekend, was the RunThrough Tatton 10k. Bringing it home for the women, in an impressive 36:47, was Mollie Williams of Stockport Harriers. Williams ran herself to a 17 second personal best at her first 10k in 4 years. Sam Shepherd of Total Tri Training achieved the overall win in a time of 34:53.

Back in the mud

This weekend was a busy weekend with cross country league races all over the country. The Alton Sports Hampshire League saw Jess Gibbon (Reading AC) take to her club’s home turf at Prospect Park. Following on from a fine performance at the Euro Trials in Liverpool and two previous Hampshire league wins this season, Gibbon crossed the line just under a minute ahead of second place’s Georgia Hayes, also from Reading AC.

For the men, it was Aldershot’s Luke Prior who took home gold with a convincing margin. It was Poole AC who secured second position with Thomas Austin coming in 27 seconds behind Prior.

Some strong performances were seen in the Sportsystems Surrey League races. Belgrave athlete, Nick Goolab, ran himself to an individual win. Goolab was followed by Johnny Van Deventer and Owen Hind. It was Olivia Matthews who led the women’s race into the finish for Clapham Chasers. Lauren Major of Thames Hare & Hounds was next followed by Belgrave’s Georgie Fenn.

The Birmingham & District League event also saw athletes take to the mud and hills. It was Omar Ahmed of Birchfield Harriers who ran a strong race to cross the line in first position.

At the Chiltern League race, Bedford and County AC dominated in the men’s event. Sub-30-minute 10k runner, Matt Bergin, took home the gold medal with a solid performance. Following Bergin in second place was Dan Jarvis and Harry Brodie in third. In the women’s race it was Chiltern Harriers who took the team win. The individual winner was Melanie Wilkins of Wycombe Phoenix, followed by Elle Roche and Lara Bromilow, both from Marshall Milton Keynes AC.

The Manchester Area League race saw the winning titles claimed by Alison Lavender of Oswestry Olympians and Jack Morris of Stockport Harriers & AC.

The Met League also took place this weekend at Alexandra Palace, again with plenty of mud. Elizabeth Janes of Herts ran a strong race to finish first, over 1.5 minutes ahead of second place. For the senior men, it was Dylan Evans (SBH) who secured himself the win ahead of Austin Roth.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Action from Stirling and on the roads in the UK and Europe – weekend roundup appeared first on Fast Running.

Every year we follow the journeys and adventure of a handful of excellent British and Irish athletes, from mountain runners to track specialists, to give an insight into some of the exiting talents in endurance running.

After 2019 saw European champions crowned, national vests earned and a whole host of valuable lessons and guidance from the 10, we knew the next bunch had to keep a high standard.

Over the next few weeks we will feature an introductory profile for the athletes below, but to start the ball rolling we’ll just list the 10 to get everyone as excited as we are.

We’ve kept mountain and ultra runners in the mix, added a National cross country Champion, some track specialists, marathoners and plenty of serial racers.

So with no further ado:

Fast10 Class of 2020

Jack Gray (5k, 10k, Half Marathon, XC)
Nicola Duncan (Ultra/trail)
Paul Navesey (XC, 5k to marathon, recovering ultra runner)
Jenny Nesbitt (XC, Road and Track (5/10k)
Alex Bampton (10K – HM and Cross Country)
Emily Hosker-Thornhill (XC &  3000/5000m)
Zak Hanna (Mountain Running & XC)
Ellie Hartnett (800/1500m)
Erika Kelly (Race Walking)
Ollie Lockley (5k-HM & XC)

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Fast10: The class of the 2020 appeared first on Fast Running.

Starting the year out at a quick pace, Jenny Nesbitt runs the third fastest UK parkrun ever with a 15:54 at Cardiff parkrun this Saturday. The Cardiff AC athlete might have been running with someone else or partied a little too hard on New Year’s Eve after running 20:51 in Worcester on the 1st, but got very close to her club mate Charlotte Arter’s parkrun best of 15:50 at the same venue.

Alex Teuten was the fastest male this week with a 14:42 performance at Southsea parkrun. The Southampton AC cross country specialist is starting the 2020 season in good form and hopefully we see more of the long-legged distance runner as the year continues.

Not happy with Seyfu Jamaal getting credit for doubling up in the Christmas rankings, Hayley Carruthers chose to go one step further. The Birchfield Harrier features not once or twice, but three times in this week’s rankings. A double on New Year’s Day, coupled with a course record run this weekend sees the marathoner take 2nd, 3rd and 4th position.

It would have been a full podium for Carruthers had Hoka One One athlete Nesbitt not sped around Cardiff Park to spoil the party.

Right up in the Cairngorm mountains Tom Martyn bared the cold weather to break 15 minutes at the Aviemore parkrun with a 14:57. The Hunter’s Bog Trotter (one of the best named clubs in the UK) ended 2019 with a rocket up his arse when he ran 29:57 at the Ribble Valley 10k and 2020 he’s still flying.

New Year’s Day seems to have been a sprint finish at the Portobello Promathon 4 with both Martyn and Grant Sheldon finishing in 18:46, but Sheldon took the win. It’ll be exciting to see how the Scot goes in 2020 on the back of these fine results.

The third fastest female (although in fifth place due to Carruther’s triple) was young Grace Copeland. Grace and her brother Piers are two starlets to watch and Tom Craggs had a wonderful interview with the pair in 2019. Catch it here. Copeland starts 2020 with a 17:02 at Poole parkrun on the south coast, which is a new parkrun best for the U23.

It seems there was race at Derry City parkrun for the third spot this week with Conor Bradley besting his club mate Fintan Stewart by just 13 seconds. Both runners for City of Derry AC, Bradley ran 14:59, whilst Stewart was just behind in 15:12.

We normally remove unknown and canicross runners from our results, as well as possible short courses or mistakes, but sometimes it is really difficult to tell. After searching Powerof10 and Google we decided to remove Daisy Rawlings, who ran 16:54 at Dulwich Park on New Year’s Day. If this is a mistake then please do let us know!

Men’s top 10

1) parkrun: Southsea
Alex Teuten, 14:42, Southampton AC
2) parkrun: Aviemore
Tom Martyn, 14:57, Hunters Bog Trotters
3) parkrun: Derry City
Conor Bradley, 14:59, City of Derry AC
4) parkrun: Derry City
Fintan Stewart, 15:12, City of Derry AC
5) parkrun: Rutland Water
James McCrae, 15:17, Hallamshire Harriers Sheffield AC
6) parkrun: Hereford
Rhys Park, 15:19, Cheltenham & County Harriers
7) parkrun: Felixstowe
Jonathan Hiley, 15:20
8=) parkrun: Long Eaton
Richard Weir, 15:24, Derby AC
8=) parkrun: The Wammy
Jamie Arnold, 15:24, City of Stoke AC
10) parkrun: Kirkcaldy 
Ben Potrykus, 15:25, Pitreavie AAC

Women’s top 10

1) parkrun: Cardiff
Janny Nesbitt, 15:54, Worcester AC
2) parkrun: Lytham Hall
Hayley Carruthers, 16:38, Birchfield Harriers
3) parkrun: Brueton
Hayley Carruthers, 16:39, Birchfield Harriers
4) parkrun: Perry Hall
Hayley Carruthers, 16:59, Birchfield Harriers
5) parkrun: Poole
Grace Copeland, 17:02, Wimbourne AC
6) parkrun: Alexandra Park, Moss Side
Sophie Wood, 17:17, Sale Harriers, Manchester
7) parkrun: Cardiff
Hannah Taunton, 17:27, Taunton AC
8) parkrun: Sheffield Hallam
Philippa Williams, 17:30, Sheffield Running Club
9) parkrun: Bushy
Sarah Astin, 17:32, City of Norwich AC
10) parkrun: Hackney Marshes
Emma Prideaux, 17:35, Billericay Striders RC

If you would like to run faster at parkrun, top tips to help runners of all abilities can be found here.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you

The post 10 fastest UK parkrun times on 1st and 4th January (2020) appeared first on Fast Running.