2020. The year of Covid-19, endless home workout videos and a new world of virtual racing where 15 laps of a cul-de-sac is a desirable 5k course!

Closer to home for me though… 10 years of AB Training Group.

Where it began

Allison Benton started with a small group of athletes congregating at Stanmer Park and it has gone from strength to strength. I have not had the fortune to be a part of the full 10 years, but I have had the pleasure of Allison’s guidance since 2015 and currently train with some of the original members!

From the very start the group has offered what is at the root of any success achieved by the athletes. That is quality training partners within a targeted and driven environment under the guidance and care of a fantastic coach.

Photo: Provided by athlete

My experience since 2015 has included a whole heap of learning, mainly from myself as I was brilliant at making mistakes!

Also, Allison learns and adapts. Not just with me but with each athlete, and every athlete’s experience shapes the future of the group. This is important as it has allowed the base philosophy of the group to support the fine tuning for specific events.

The group has developed, and we now have small groups of athletes targeting a range of races from 800m to 100k and beyond.

Such is the depth of athletes and the breadth of Allison’s coaching knowledge… Obviously the road marathon sector is the favoured!

The group is built on three factors. Believe, belong, perform.

Believe; training partners are fantastic for pushing yourself, building confidence and sometimes just getting you out the door on a cold, wet night.

More so the sense of belief from each person I train with is infectious. Being surrounded by a group of people driven to work their ass off through a process of training fueled by their belief in what they will achieve. The foundations of this belief are the results of others having been through the process.

Belong; each person feels part of the group, from the very beginning. A coach that is fully invested from the start and a welcoming bunch.

Sure, there are small sectors with differing focus but we all meet at the same place, at the same time and go through warm up drills as a group (or just having a natter hoping to get out of them… Westy).

Alongside additions such as a Whatsapp group, end of year parties through to targeted training camps, everyone feels included and there is very little division amongst the group. Keep the group engaged, especially in situations such as this year. The more an athlete feels a part of a group, especially a group that is performing well, the more they will also identify as a high performing athlete

Perform; the crux of it. What we all want. To perform. My personal experience of performance increase is something I would never have expected.

I recall at my first chat with Allison, telling her I would retire happily from running if I broke 30mins for 10k and 2:20 for the Marathon. I have done that and have no intention of retiring! There is a lot more to come from us yet! The performance although last in a list, it is more of a recurring process. The perform fuels the belief, and we are back to the first point!

The group train together, race together and support each other hugely, all part of the group ethos promoted by Benton. Photo: Phill Stevenson

When the time is right to train together again

If you are getting tired of training alone and will be looking for a lever you can pull to step up your performance, once we are allowed seek out a group.

Commit to them and they will do the same. Feed from the success and be a part of developing future successes. Much like the AB group, finding a bunch of like-minded athletes that are rounded up and sent the right direction (at the right speed!) by an invested coach will drive your performance forward. I am a big advocate of group training and will without fail chat about the benefits, so I urge you to try it too. 

Don’t take my word for it though, here are some quotes from long term members to athletes joining us whilst uni or work has allowed them to be nearby.

Allison with five of her athletes in their signature SAYSKY outfits, rumoured to have been chosen by Danish group stylist Ben Savill (shortest shorts). Photo: Provided by Paul Navesey

What the athletes say

Don’t just take Paul’s word for it, here’s some quotes from some of the other members of the illustrious and hard working bunch.

“Very fortunate to have Allison in our lives, she is incredibly dedicated to seeing her athletes do well, not only in sessions and races but in our everyday health too.”

“Great dedicated coach with belief in all her athletes.  Saw something in me as a boozy 34 min 10k runner back in 2010, and somehow changed me into a sub 31 min athlete within 5 years!”

“From a performance perspective there is no doubt that the progression which the AB training group has made is testament to her. However, she is careful to construct an environment that is not merely performance centric and also heavily on group ethos and the simpler aspects of running.”

“Allison treats the group as if it is her family. The achievement of getting a personal best, or exceeding your expectations in a race brings as much joy to her as it does yourself. It makes the reward of a good race result, after a hard block of training, all the more worth it.”

“Words can’t describe what Allison and this group has done for my running. I’m a different athlete and person all together since she took me under her wing! The group ethos drives us all on, and seeing another member of the group running so well inspires the rest of us to even greater things!”

Allison with the England team at the 2018 Frankfurt Marathon

The right environment for success

“Having had the pleasure of experiencing a few training sessions with the group first hand, it really is like an extended family” said Fast Running’s own Robbie Britton.

“From training camps away in France, hill reps in Stanmer Park or windy and wet kilometres along Brighton seafront, Allison has created a group of athletes who love their running, excel together and are there for each other through thick and thin.”

Fast Running’s Tom Craggs has also worked closely with Allison

“I had the pleasure of working with Allison as we took the England team to the 2018 Frankfurt Marathon. Allison is one of those people who gives you all of her attention and focus when she is speaking to you. For me that’s a rare quality and is one of many reasons why she seems to connect so well with athletes.”

“Her passion for people, the sport and attention to detail makes her one of the UK’s leading coaches from whom I have learnt a great deal.”

Here’s to ten more years of success, good friendships and top quality coaching with the AB Training group.

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 Years of the AB Training Group appeared first on Fast Running.

Picking things up in a variety of ways can help your running performance. It’s true you know.

There are lots of benefits to weight training. Whether that weight is created via your own body, resistance bands or a whole stack of big heavy looking round plates if you are James Turner (Powerlifter turned sub-elite endurance athlete).

Neuromuscular

Carrying out strength exercises that require the use of more than one muscle group, compound exercises, will require the synchronisation of motor units from multiple muscle groups. Groups of motor units work together to produce muscle contraction within a single muscle.

By using compound exercises you can train the body to synchronise motor units enabling a greater rate of force development during muscle contractions and to coordinate multiple muscle groups to function in synergy.

In short – you can produce more force by recruiting more of the muscle you already have. Which is nice.

Address or prevent asymmetry

I imagine it will come as no surprise that whilst running you spend a lot of time on one foot. So each limb is carrying out it’s role independently.

By including single leg exercises during your strength training you can identify an imbalance, address that imbalance then reduce the impact it has on your training. Removing inter-limb asymmetry will have a positive effect on injury reduction and therefore consistency.

Core stability

Filtered instagram abs are not a measure of core strength. In my opinion, core strength in relation to running is represented by the ability to maintain effective posture whilst all your limbs are moving. Effective weight training will help enable you to maintain your form during movement and into fatigue.

Running produces rotational force on the torso, so become strong at that movement. Learning how to hold the body still is great if you are short on time and space but creating a body that is strong in the areas required for endurance running is better. Twisting exercises, plank variations that require rotational movement and challenges to balance are great.

You’ll run faster

Ok, nipping to the local leisure centre once or twice in your race build up won’t have a huge effect. Including weight training into your schedule will have positive effects on power, injury resistance and therefore training consistency. It isn’t going to complete the jigsaw for you but it could be an important edge piece that kickstarts your progress!

How to build a training plan

Firstly, ensure you have had instruction on correct lifting techniques, if in doubt ask someone to teach you or start by carrying out the compound movements on a machine such as leg press.

An effective warm up is important, mobility and activation prior to lifting. Make the most of resistance bands and dynamic movements.

Start with a compound movement. Deadlift & squat variations are great examples. Continue your warm up here, start light. Even with an empty bar. Ensure you are able to carry out the lift properly and gradually add weight.

Example would be sets of 8-6-4-2 leading to your desired work weight. Then target a set of 3-6 repeated 3-6 times with plenty of rest 2-3mins. This is allowing you to lift an effective amount of weight for the desired outcome.

RELATED: Five tips from S&C Expert Dr. Richard Blagrove

Be specific

Follow this up with your sport specific or prehab/rehab specific weight exercises.

Focus on single leg activity where possible. This is an area that can really help reduce imbalance between limbs. Some examples of single leg exercises are lunges, step ups, split squats & single leg deadlifts. Targeting a set of around 8-10 repeated 3-5 times.

Continuing the single leg approach, look to include your less heavy prehab/rehab work. Typically bodyweight exercises that are very focused and are carried out for more reps. You can always bring back in your resistance bands here. Exercise examples here would be hamstring/glute bridges, lying side raises, clams & calf raises.

If you have physio advice on these exercises then follow them but these are typically safe to do until relative fatigue. Alternatively to address an imbalance begin with your weaker side, work until relative fatigue then match that number with your stronger side.

This phase can also include simple plyometric work. Box jumps are great but standing on the floor and jumping on to a box is not plyometric.

As a runner, one of the greatest benefits of plyometric exercise is reduced ground contact time. So you need to be working toward achieving that in your exercise. The easiest way to begin is with small exercises such as ankling. This can be safely increased by adding in the use of a skipping rope. Then onto further progressions such as hopping for distance.

Getting to the core of it

Last but not least, core stability. The above exercises, performed correctly will all have some improvement on your core strength and stability. Running encourages rotational movement and therefore it is important to be strong in this movement. Focus on core exercises that require you to produce, control or resist a rotational force. Exercise examples would include pallof press, cable twists, side planks with leg lifts or rotations.

The internet is full of examples, both good and bad of weight training programmes and demonstrations. I find UKSCA a very useful source of information and a real life person is a great start to get advice on any lifts or movements you are unsure of.

Talking of UKSCA, they published this example of a training session template to target inter limb asymmetry. I have used it myself and think it is a great example. The exercises should of course be amended to suit your ability.

Paul is a Level 3 Personal Trainer delivering 1-2-1 training sessions, group PT and sport specific Strength & Conditioning. And he’s a bloody fast marathoner too.

The post How I put together my S&C plan appeared first on Fast Running.

To start things off here’s Paul Navesey, the chap who got it all in the wrong direction and went from ultra marathon champ to international marathoner.

He may have featured on the website before, but we’re excited to follow the year of a marathoner and road running athlete who’s going from strength to strength with the AB Training group on the south coast.

Profile

Name: Paul Navesey
Age (Jan 2020): 33
Hometown: Burgess Hill
Club: Crawley AC
Main discipline: Marathon Running
Other disciplines: Road Jogging
Full-time athlete/work/studying: Full time worker… part time jogger

Goals or targets for 2020

– To run a club record for Half Marathon
– Try to be a little faster running around The Mall in Armagh
– To run a marathon PB at London

Past Running highlights

– Representing England at Frankfurt Marathon, running my PB of 2:17.16
– Winning Brighton Half Marathon in a surprise PB of 64:56
– Breaking 30min for the first time
– 2nd Place at Brighton Marathon
– Running 14:07 for 5k in the worlds fastest queue at Armagh

Interesting or fun facts

My love of racing was once fuelled by racing my housemate around town after work on our “Easy” runs… that housemate was FastRunning’s Robbie Britton [Obviously no nepotism show in Fast10 selection – Ed.]. We once had a short lived career as TV… well online video… chefs. Hit us up for a sweet potato brownie recipe.

I had an England race suit for go-karting before getting an England vest for marathon jogging!
I can make a very good curry .

I run because…

I looked silly playing chess in split shorts and a singlet… plus I am no good at chess.

But really it is because I love racing & the simplicity of distance running. Watches & shoes aside, there is a simple pleasure in a bunch of people running as hard as they can to be the first person to an inflatable arch (Disclaimer : Finish lines may vary)

Running with Danish children’s clothing model Ben Savill. Photo: Provided by Paul Navesey

Favourite training session

Long or progressive tempo runs. Run plenty of KMs, fast enough for Strava kudos & can still feel human afterwards!
Least favourite training session

Oddly enough for a marathon runner it would be the long run! Morning runs, tempos, long reps are all great…

Favourite pre-race food

Pizza the night before. Porridge & PB or PB & Banana on toast in the morning

Favourite post-race food

Pizza!

Favourite runner or runners

I wouldn’t say I have favorites but I admire various athletes for a variety of reasons.

Within AB Training group we have athletes such as Kevin Rojas & Howard Bristow who have set standards that we all still strive to reach.

Guys like James Turner & Kevin Moore who always display such a great attitude toward training & racing. Then we have Ben Savill who always knows to dress just a little bit below myself to ensure I look my very best. Hugely appreciated.

Not leaving out the females! Firstly Rhiannon, my girlfriend, who not only puts up with my weird running habit but joins in & lets me keep up on long runs! My sister Emma, who between worrying about running can get out & put in plenty of work herself resulting in a marathon debut only a couple minutes outside of my own first attempt!

Last but not least, once a runner & now a coach, Allison Benton. Easily as committed as a coach as any of us are to being runners. Always managing to transform our ambitious goals into excellent group sessions & ultimately results!

Brands or organisations that support me

I am coached by Allison Benton & supported by Saysky, a fantastic, fun Danish brand producing high quality and distinctive run kit! The irony of distinctive camouflage is not lost…

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: Paul Navesey 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.

I sit here writing this as I have just had my training adjusted after a discussion with Allison [Benton, Navesey’s coach]. A regular occurrence, but never a problem, I trust my coach entirely. She probably knows more about my running than I do and definitely pays more attention to training.

My biggest takeaway (aside from the post marathon raid of my favourite Italian restaurant!… Buon Appetito in Burgess Hill if you’re curious) is that I achieved my biggest improvements in races by not training so damn hard.

Much to the dismay of esteemed members of the virtual running community, working at 90% was what worked best for me. Not 110%… or even a meagre 100%, but consistently maxing out at a 90% effort in training.

You don’t have to win training

I rarely ‘won’ training [Oh how times have changed Paulo – Robbie]. The sessions were with some fantastic athletes all performing at a high level themselves, so ‘winning’ would have been a challenge in itself, but being much more laid back about my approach to important sessions made significant improvements.

A few secs per km off of your target rep pace? No bother. A little bit slow on your tempo? Not a problem. Look at the big picture. Putting together a consistent, controlled session in the middle of a training block, lovely. It does not need to be a PB session to be a quality session. Don’t just give it everything in training, get it right in training.

As training partner James Turner has previously advised in his usual insightful manner “We got up on a Saturday morning and ran pretty hard for a while… perfect marathon training”

If in doubt, blame the moon

And if all else fails, whip out the Ben Savill adjustment system. It is a bit of an enigma but if you take wind speed, temperature and something to do with the current moon phase you will end up with a session far better than expected. Some might see it as finding excuses, but Ben’s just a class 3/4 full kind of guy. He sees the beauty in every rep, as long as you’re well dressed.

Yes, this may seem obvious. To some it will be obvious. However, most will have learned the lesson the hard way too and many still have this key marathon lesson to learn for themselves.

August training and racing

I have tried to race fewer hard races in this build up although I couldn’t resist the opportunity to add to the PB collection for 2019. Hopping in to the fantastic low key Birthday Boys 10,000m (Organised by Brighton & Hove AC member Tom Ulliott) for a 10,000m PB attempt. Running about 30 secs inside my previous best.

Tom also organised a 5000m event of the same name, once again very low key but it saw a great run by Steph Twell to bag a World Champs qualifying time!

Aside from that I have been working away on those classic long reps and tempos that have served me so well. Also bagging my longest run, a whopping 3 hours, since I was jogging around with Fast Running’s Robbie Britton for hours at a time [I don’t often go over three hours either – Robbie]

What’s next?

The crux of my marathon build up. September will hopefully be a month of many KMs, lots of sustained effort and two races to enjoy. First up is Copenhagen Half marathon followed by a fantastic local event – Barns Green Half marathon, a route around some fine Sussex country lanes. Always a pleasure to race on home ground.

Just try to remember 90% is enough… except on race day.

The post You don’t have to win training appeared first on Fast Running.

We recently featured Sussex based Paul Navesey about his journey from ultra running to 2:18 marathoner and as a reward for his hard work Navesey is representing England at the Frankfurt marathon this Autumn. There can’t be too many athletes who got their England vest as an ultra runner before their vest as a marathoner.

Over the next few months the Alison Benton coached athlete will share his training, thoughts and ups & downs of the marathon training cycle with the Fast Running audience. So here’s the first of a series following the Crawley AC club record holder.

Getting the ball rolling

You’ve got an Autumn marathon place, so better start training at some point. The early weeks of marathon training are important. You have a goal that is exciting, is far enough away that it isn’t daunting & motivation is likely very high.

So, how to get it right from the start?

Don’t stress

Times and paces will likely not be quite where you’d like early on. If you are injury free, healthy and able to train at the required volume. Ideal.

I have an excellent coach in Allison Benton. Recently she has reminded me, more often than she would like to, that I don’t need to be, or necessarily want to be, at my fittest now. The only time you need to be able to run 26.2 miles of marathon pace is on race day.

Hit your early sessions, train smart, pace accordingly. A session doesn’t need to be run at PB pace to be a quality  session.

Fuel the fire

Marathon training is hard work. You are planning to run 42.195km, most likely faster than you ever have before. From the very beginning fuel your body to maximize your long workouts, lots of time on feet runs, double days and of course the S&C sessions. Don’t let your body down and it won’t let you down!

You also need to think about what you’ll be eating on race day so better to start practicing that as early as possible too. I’ve lost count of the times I’ve spoken to athletes in race week who don’t have a plan for their food on race day.

Love racing, but not too much

I love racing. More so than any thing else in running, I love to race. However, I have learned in previous build ups that it can take a lot out of you. If you want to to race, do so. Allow for them, ease up a little before hand and don’t rush back to those tough sessions too soon after.

They can be an honest measure of fitness and are really good fun! Don’t race everything out of yourself before you’ve even got to the marathon startling.

Photo of Paul and his coach Alison Benton. Photo: Tom Craggs

My training

July is the first month of my marathon build up to Frankfurt in Oct. Following a run of races and results that far exceeded my expectations early on in the year I was very disappointed to not make a couple of planned races post Brighton Marathon. However, my first 4 weeks is now well underway. I have hit a couple of early tempo sessions and I eventually made a couple of races! Listening to your coach really does work!

As the base builds in running so does the gym work. As with most athletes we know our weak spot. How often do you hear “Oh yeah my hamstrings are always tight”, “If I get a niggle it is always my calf”  or “I have had achilles issues on and off for years.”

We are all managing something, it is always important to work on those as much as your time permits. It can be the difference between 12 weeks of uninterrupted build up or a stop start build up. Do you want your 2:19, 2:29, 2:59, 3:59? Or would you prefer 2:21, 2:31, 3:01, 4:01?! Do your S&C!

As I mentioned, I finally made a couple of races. I am always really keen to support locally organized events where possible so had a real blast racing the Phoenix 10k and have recently run the MK5000 PB Special organized by Elliot Hind. Two very different events but both hugely enjoyable, with the 5000m track race being a big shock to the system. The best way to support these events is to turn up, run hard and tell everyone about it (we all enjoy talking about our running right?!).

What’s Next…

Heading into the next four weeks I have one more race lined up, another local event at Withdean in Brighton organized by Tom Ulliott of Brighton & Hove AC. Each year he organises his Birthday Boys 10,000m (Aug 1st) & 5000m (Aug 22nd). The entries for the 5000m are still open, get down there and give Stephen Ferroni some company for 12.5 laps. [Paul actually ran a new track PB of 30:25 last night – Robbie]

I will be building in some longer tempos and the mileage (kilometre-age?!) will increase slightly. The extra volume will come as a result of increased session length and a bit more time on feet for those long runs… Anyone free on a Thursday morning, company always welcome.

If you want to follow Paul on his journey then he’s on Strava and has a red hot Instagram game.

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 The journey to Frankfurt begins now appeared first on Fast Running.

The FASTFriday 10,000m race has gone from strength to strength and is rapidly becoming a favourite in the UK distance running calendar. This year the race also hosts the men’s and women’s England 10,000m Championships to cap a night of six races including a fast 5,000m.

Men’s England Championship Race

Intercounties XC champion Adam Hickey once again goes head to head with Cambridge & Coleridge’s Jack Gray. The two both set PBs at Ipswich Twlight 5km and at Brighton 10km. In both races just a handful of seconds split the two athletes with Hickey running the 10km in 28:53 and Gray 28:57. 

Last year’s England 10,000m Champion Ollie Lockley defends his title after a fine run at the recent Vitality 10km. The 29:15 10,000m man is joined on the start line by 13:56 5km runner Joshua Grace and Owen Hind who recently set a 5,000m PB of 13:58 at Oordegen in Belgium. 

GB trail runner Tom Evans (PB 29:44) and Danish pastry expert Ben Savill (30:45) are amongst a number of Allison Benton coached athletes competing across the 6 races. England 10km athlete Will Mycroft and England marathon runner Aaron Scott are ones to look out for. 

Photo: Roger Maidment/FASTFriday

Women’s England Championship Race

A full and competitive women’s field assembled has been assembled allowing for a separate women’s England 10,000m Championship race. That might sound nothing much to shout about but it’s something we have not seen in recent years in an England 10,000m Championship and is testament to the hard work of Race Director Barny Foot. 

Phoebe Law has the leading road 10km PB of the field with 33:11 set at last year’s Brighton Marathon 10km. The Mick Woods coached athlete finished 2018 leading the under 23 10km racings. Nicole Taylor of Tonbridge AC is in great form finishing third at Ipswich Twilight 5km with a new PB of 15:57 and recently beat Law over 3,000m.

GB marathon runner Tracy Barlow has a road 10km PB of 33:31 and is competing over 10,000m on the track for the first time. A strong challenge is expect to come from Dani Nimmock who has a PB of 33:41 on the roads set at Brighton Marathon 10km. Nimmock was recently selected to represent Great Britain at the World 50km Championships this Autumn.

Naomi Taschimowitz is another athlete likely to be in the mix. With a 5,000m set last year of 15:54 the Shaftesbury Barnet athlete certainly has the speed to make her competitors wary. 

An interesting name to look out for is Lucy Charles-Barclay – currently the UK’s leading Ironman triathlete. Charles-Barclay finish second in the last years World Ironman Championships and was a recent winner of the Ironman African Championships. 

A Night of Action

In total six races are planned including a fast 5,000m race featuring some excellent club talent including John Sanderson, Ben Savill, Alex Pointon and Ben Johnson. “I can’t believe the standard of athlete’s heading to Walthamstow” says Barny Foot, the humble and engaging race director who has grown the even from small beginnings to now hosting the England 10,000m Championships. 

Getting going from the ground up

Foot explains how the event has grown from humble beginnings “I watched the YouTube video of the very first Highgate. I thought that would be really good fun, but I’ll never be good enough to run in it so I needed to set up another event that I could run in”. 

Foot highlighted the role of Ben Pochee, Race Director of Night of the 10,000m PB’s, played in getting things going “I met Ben at an Indoor Meet at Lee Valley and introduced myself and said I would like to do this. So I met him for a coffee and it went from there. Initially we had two 10,000m races. Our lap counting that first night was dreadful, but people just seemed to really enjoy it. One year the electricity didn’t work!”

The event is another example of how individuals and clubs at a grass roots level can work together to create dynamic and exciting competitive opportunities “the support I have had from the wider club network in particular Hercules Wimbledon and Highgate has been remarkable.”

Developing year on year 

“My plan initially was to blow it out of all proportions” says Foot “we’d get a group of club runners together, get their name on their vest in front of a crowd and get them feeling like Sebastian Coe, but once you get one or 2 names along others inevitably follow”. Despite the teething problems runners kept coming back and the race has grown year on year “Ben has taken his race to such a high level it’s our responsibility to follow it”. 

On the relationship with England Athletics and the championship race Foot said “It’s a good mutual benefit because it adds value back into their title and at the same time definitely adds value back on to our event.”

The event takes place at Walthamstow Track with the first race at 18:30 more details here – https://www.orionharriers.com/fastfriday-07-06-2019/

Are you a fan of Fast Running? Then please support us. 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 Competitive Fields Battle it out for the England 10,000m Championships at FASTFriday appeared first on Fast Running.

The former British 100km champion has taken the unconventional path of going from speedy ultra runner to even speedier marathoner. At the 2019 Brighton Marathon the Crawley AC athlete out kicked a pack of quality runners to finish second in a new personal best of 2:18:16. 

“As we hammered down the seafront I said to myself “No one else is having this”, I was on home ground” said the Allison Benton coached rocket. “I’d done so many repeats and sessions on that seafront that I wasn’t going to let anyone else take it at that point”.

Having lived and trained with Paul for several years I know why he backs himself in a sprint whatever the distance. The natural speed has always been there. But what has led to 2019 breakthroughs at 5k, 10k, half and full marathon?

Hitting the trails

“I haven’t really been on the track since last August” was the first clue from Navesey. “We actually went more off-road with the training. After a broken buildup to Frankfurt we [Paul and coach Allison] decided to try more trail running as the road can be unforgiving.”

The Downlink 36.7 mile footpath that links the South and North downs Way and where Paul and others from the AB training group regularly run long runs and tempos. Ironically Paul did have the course record for the ultra on the course as well. 

“You might not call it trail, but it’s perfect for us. Just being off the tarmac means you think less about times and splits. I was getting caught up on pace but being on trail helps you relax a little” stated the Sussex man. “We’re sill running fast but a few seconds difference per mile doesn’t matter if you’re working hard enough.”

“Beforehand every marathon build up had broken down at some point.” Yet Brighton 2019 was the first one to really pull together well. “Even if I felt a little over-raced by the start-line.” Everyone loves to race though. 

Spring of success

Brighton wasn’t a bolt from the blue though. In the build up there had been breakthrough performance after breakthrough performance, although I’m not sure how often you can breakthrough in one season. 

After a disappointing ninth at the Sussex County XC Champs the tide turned with a 29:33 for second place at Chichester Priory 10k, 14:07 for 15th at the Armagh International 5k and a win in 64:56 at the Grand Brighton Half Marathon. February was a tidy month for the former ultra runner.

Then followed another excellent 66:17 half marathon at the Big Half in London in March and all eyes focused on Brighton afterwards, but it wasn’t these times that Navesey remembers most.

Photo: Sports Action Photo

“I know positions, not times” said the racer. “I love to race and that’s what I planned to do at Brighton. Peter [le Grice] pulled away early on and we worked as a group to chase him for a while, but then we were just racing each other.”

All of the top six ran PBs that day and Brighton Marathon isn’t know for being a fast course. The four of Navesey, Ian Leitch, Dan Nash and Rob Corney sprinted along the seafront to new bests and Andy Coley-Maud was only a few seconds back with all under 2:20. A great sign for British marathoning. 

RELATED: Marathon race day advice from the experts

The power of the group

It would be remiss to not mention the successful training group the Navesey is part of. Coach Allison Benton has a committed bunch of athletes from the Sussex area that train, race and drink coffee together to great success. It has definitely played a part in all the runner’s success.

The likes of James Westlake, Kevin Rojas, Ben Savill and Tom Evans are all regularly part of the pack taking on long reps together or pushing the pace on a sunday. Group trips away to Font Romeu and other beautiful parts of France have brought the group together and made them faster.

“We’re all invested in similar goals and it’s bloody good fun. You just enjoying going out for every run wth the group.” 

It’s a close knit bunch that Benton has brought together and made stronger as a whole. Seeing the group together at Armagh 5k back in February it was more than just a much of runners, but friends who wanted the best for each other. 

“It’s motivating because you see what’s possible. When Westy [James Westlake] ran 30:15 for 10k we all sat up and took notice. He’d been playing football and running before and then when he focused on running the results were clear.”

“You want to beat your peers, but it’s not just racing each other. The group keeps you strong on the tough days too. There is a shared experience of the tough times and it helps.”

From the outside it seems simply that Benton asks the runners to invest as much time and effort as she does and it pays off. “You feel like you need to work just as hard, it’s about “we”, a real coach-athlete relationship.”

Photo: Taken from Paul’s Instagram.

What’s next?

Orion Harriers’ Fast Friday is next for the former ultra runner and also a tilt at another marathon PB in the autumn. Exciting times ahead. Maybe one year Navesey will return to the Canterbury 10 miler, to avenge his second place finish at that one. I can only remember the finishing positions from that one too…

Will you ever come back to ultra running Paul? That speed and your experience over 100km could be right tasty. “I’m not ruling it out. Another eight kilometres wouldn’t bee too bad.” just after British Athletics named a strong squad for the World 50k Champs this week.

Navesey is sponsored by Saysky, a Danish apparel brand who make performance running gear that Paul likes. His Instagram game is HOT so check him out on there. Look out for a follow up article on Navesey’s training next week.

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The post Reverse progression : From ultra runner to 2:18 marathoner appeared first on Fast Running.

This afternoon should be a time to relax and prepare mentally for the task awaiting you in the morning. It is often said all the hard work is done, but there are still ways to hamper your chances for tomorrow. We asked some of the best marathon minds around on how they manage race day and what advice they could share.

Below are tips from a 2:09 marathoner, this year’s Manchester marathon winner, England and GB internationals, top marathon coaches and a pastry expert from Sussex who ran 2:18 at Brighton already this year.

Don’t get over excited

We all hear it, everyone tells you not to start too quickly. Easier said than done in the excitement of a big city marathon, but maybe the voices of those more experienced ringing in your ears might help out.

England’s 2:38 marathoner Dani Nimmock told us that  “Despite how good you will feel in the early miles stay controlled and take on carbs so you can finish strong then brace yourself for the worst so when fatigue hits you’re prepared to fight through it!”

With a 2:28 marathon Sonia Samuels is one of Great Britain’s best ever and has an excellent record of running well over the marathon distance. “After a taper week or two your legs will feel raring to go” suggests Samuels, “but stick to your race plan and pace, resisting the temptation to push too early. Be ready to push at 20 miles!”

Photo: Virgin Money London Marathon

Don’t get carried away downhill

The slightly downhill early miles of the London Marathon are mentioned by both 2:09 marathoner and former London winner Mike Gratton, as well as recent 2:18 man Paul Navesey.  Other races have fast starts too and it might be tempting to “bank” some time for the second half but coach Gratton highlighted that “in London, even effort might mean a slightly faster first four miles as it is overall down hill, but then it is important to get into a groove at goal pace.”

Crawley AC’s Navesey says to “accept the easier miles earlier on and save the extra energy for the final push after 20 miles.” Several mention the importance of being strong later on in the race with Gratton saying “getting the pace right will have the psychological advantage of passing fast starters from 18 miles on.”

Coach of the AB Training group Allison Benton goes beyond the controlled start and suggests to “know your honest, true target pace” and then “stick closely to that pace for at least the first 18 miles, no matter how easy it feels.”

Winchester AC’s Louise Damen speaks from experience when she says ” as you have tapered, carbo-loaded and are full of race day adrenaline, it’s all too easy to run the first 10km or so too fast.” The 2:30 marathoner insists “don’t fall into the trap of trying to ‘bank’ time earlier on as you will burn through your glycogen stores at a quicker rate and this could make the final few miles pretty challenging”.

I can still hear the words of coach Tom Craggs ringing in my ears when my watch pinged a 5:20 mile at the start of the Valencia marathon. “Start easy, you’ll feel good but don’t get carried away”. That made the last few miles a lot harder work than they needed to be.

Adapt to the race in front of you

As discussed by myself in a recent article, you need to run the race you’re in. Don’t get too caught up worrying about last year’s times, that your club mate is ahead of you or where “Bob from the track” thinks you should be at mile seven. Focus internally on your own effort and do the best you can on the day.

Benton, coach to a host of strong marathoners like Navesey, England’s James Westlake and Kevin Rojas, reminds us to “adapt the target pace in advance based on the expected weather – be honest and ruthless about the impact of heat,” and don’t calculate your gaol pace on “‘what you think you can do because the crowds will inspire me'”.

RELATED: Run the race you’re in

RELATED: PB conditions forecast for London Marathon weekend

“Focus on your own race. Dont worry about what the others around you are doing.” is sage advice from Great Britain’s Aly Dixon. “Theres always going to be other people going through good patches and bad patches so don’t run your race by them. Do what YOU need to do.” The 2:29 marathoner should know, having raced in championships across the globe and having just finished 16th at the tough Boston Marathon.

Fight and smile to the finish

There’s no hiding it, the final miles can be tough, but prepare yourself for them. If you race well, pace sensibly early on and fuel well then those final few miles can be a glorious series of overtaking manoeuvres to a personal best.

“The race really starts at 20 miles so keep your powder dry until that point and then push on” says 2:16 Lincoln Wellington man Aaron Scott. “Trust your training and don’t be held back by any pre-conceived time limits.”

RELATED: Aaron Scott manages 120 mile weeks alongside full-time work

Photo: Cardiff Half Marathon

Recent Manchester marathon winner Jenny Spink tells us “in the last 10km, when it’s feeling tough, imagine a training run route that you have done time and again and tell yourself that you can do this.”.

This is backed up by Professor Andy Lane of Birmingham University. The celebrated sports psychologist suggests “focus a mental loop on the runners feet ahead of you; imagine they are running your feet.” Not sure what Eluid Kipchoge should do about that though?

“For many runners it’s the relationship wth fatigue and anxiety. Both are normal feelings for a marathon as the goalie challenging,” continues the academic. “Accept that fatigue is not negative, but how it should feel.” Know that everyone is feeling that fatigue and you’re just going to cope with it better than those around you, you will excel when it gets tough.

Bristol & West’s Spink uses distraction techniques when it’s tough.

She adds: “This could be saying names of loved ones over and over in your head or focusing on trying to overtake someone just ahead or getting to the next landmark.”

If you break down the task at hand, just dealing with one mile, one kilometre, one lamppost at a time, then it makes it more manageable chunks for your mind to work with. Even one step at a time if need be.

Enjoy the day

Last, but not least, enjoy the day. This is what all the early mornings, hard miles and tired legs have been for. Make sure that when you are on that start line you look around and wish those around you the best. You are all united by one goal of doing your best over 26.2 miles. It’s fun, I promise.

If it gets tough later on, then smile. Science has even told us that smiling helps, but you don’t need science to put a big grin across your face. Embrace your inner Cheshire cat and smile to those cheering from the side lines. Feel the energy of the crowd and use it when you really need it. Control those emotions early on, but don’t be afraid to let them push you on to the final few miles.

“Dare to believe. You have done the hard work, believe that you can do it!” is Jenny Spinks’s final piece of excellent advice.

RELATED: Smiling can make you a better runner

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The post Marathon race day advice from the experts appeared first on Fast Running.

With the internet providing hundreds of different news sources and most people just keeping up to date with Twitter, you can find any forecast you like if you look hard enough. We decided to scour the world wide web and find the best forecast for Sunday’s marathon.

The ever trustworthy BBC sometimes gets the weather right (expect for that hurricane that Michael Fish underestimated a tad) and they have a fine prediction of 10-14 degrees celsius, light cloud and a moderate breeze from the north west. Perfect running conditions you might say, if a touch windy.

All the reports we checked had the wind coming from the north-west so what does that mean? Amateur meteorologist and four time finisher Danny Kendall, more commonly known simply as #Danny, is gunning for sub 2:30 on Sunday and told us that “the prevailing westerly winds mean there will likely be a tailwind at the start, so don’t get too carried away. Then you might feel a little headwind in the final miles, but nothing too bad.”

What do the Norwegians say?

One of my favourite weather websites is yr.no. The Norwegian website provides decent weather predictions for all around the cold and with the wild weather of Norway you’d want to be getting it right. Our Scandinavian friends actually have the wind forecast as a bit windier at six metres per second than the BBC’s four metres per second and temperatures ranging between nine and 11 degrees celsius.

Weather.com, who must be good with a website name like that, have the same as the Norwegians although they write it in the more alarming style of 22km/h, which seems faster than six metres per second, but is actually exactly the same.

The running experts

England marathon coach Tom Craggs feels “it’s ideal weather conditions for a marathon with around 10-13 degrees during the race and although there will be a light headwind in those final miles it won’t be enough to make a difference.”

“After last year’s hot weather there will be no excuses this weekend” continued the coach, “it’s going to be perfect for some fast running and we can all be hopeful to see some PBs.”

Crawley AC marathon record holder Paul Navesey suggests “to not get carried away with the slightly downhill start and tailwind, just run your target pace and accept the sightly easier ride early on”. The 2:18:16 man was second at Brighton Marathon this year and suggests “saving a little something for that horrible little slope at 20 miles”, just like the ABT training group member had a little something left to win a print for second on the south coast.

“It’s going to be perfect weather in London” said 2:39 marathoner Julia Davis, who’s just set a new course record for the South Downs Way 50. “Remember to vaseline your feet though, even if it’s not super hot, that’s my top tip for fast road running.”

Don’t worry, be happy

The key now though is not to worry too much. The weather will be how the weather will be, it is how you react to the conditions that is most important. Previously we have highlighted performances like Stephen Scullion at London marathon last year and Robbie Simpson at the Commonwealth Games as exemplary displays in running the race in front of you.

Be bold, start cold. When choosing your outfit for the race, which you’ve hopefully tests multiple times on long runs already, don’t be worried about being a bit chilly at the start. You’re dressing for the hottest part of the race, when you’re working hard. Unless you’re Kate Carter, who’ll be toasty in her panda outfit from the gun.

Four days until @LondonMarathon when I will be running dressed like this. If you would like to sponsor me (and if so thank you) please head here >> https://t.co/tJxWWBWefF pic.twitter.com/dfNtnhANXk

— Kate Carter (@katehelencarter) April 24, 2019

The taper is finishing, the training is in the bank. The well is full and Sunday is the day to empty the tank. All that is left to do is not get too carried away at the London Marathon Expo (a bit late for Sir Mo it seems) and channel your inner Eluid Kipchoge. Be calm, smile big and have a great day on Sunday.

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The post London Marathon weather forecast: PB conditions appeared first on Fast Running.