“When you’re running as many miles as we do, recovery and limiting impact is a huge factor,” says Ieuan Thomas. “Road running places huge forces through your body on a daily basis, and that can take its toll as the mileage cumulates.

Running off-road can be a huge physiological help by taking some of that impact away. Plus, it gives you a much-needed mental break from the monotony of the roads and traffic.”

Celebrated coach James Thie feels he is “so lucky to have a brilliant trail system on my doorstep, and it’s one of the reasons why at 42, I’m still able to run pain free every day.”

“Road running can be very hard on the joints,” continues the man behind Thomas’ and Marshall’s sessions. “Off-road surfaces can help absorb some of these forces. Plus the other benefits are off-road normally means getting out into the countryside with great scenery and escaping the worry of paces and distances.”

Sessions you can do off road

Almost any session that you do on-road, you can also do off-road. The emphasis may just change slightly. You won’t be hitting track times when you’re off road, but the effort is the same. All three recommended similar sessions, maybe because of Thie’s influence on his athletes.

1. Long Hills – a staple of our winter training are what we call ‘Kenyan hills’. A copy of what the best runners in Kenya do in Eldoret. 75 seconds up, 1 min 45 back down x 10-15.

It’s a hard burn up the hill, and then not letting off to come back down. It challenges your body to be able to produce power when you’re tired, and promotes your body to recovery whilst still running at a reasonable pace back down. It’s a tasty one.

2. Fartlek runs – off-road trails are perfect for changes of pace, and lend themselves perfectly to unstructured fartlek. Attack each hill as you come to it, relax through winding sections, pick up the pace again on any flat sections.

Pick a tree and go hard until you reach it – the possibilities are endless. You’re basically keeping your body guessing, and the benefits can be massive.

Photo: Saucony UK

The different training effect trail running has to road running

“The main difference with trail running is that you have to focus a little more” says Thomas. “Road running is mostly predictable, it’s flat ground with turns you can see well in advance.

Trails aren’t always like that, they keep you guessing. This not only makes for a more enjoyable run (that will go by much faster) but also changes the run’s emphasis from pure aerobic endurance to more strength and stability, alongside the aerobic work.”

Plus, you get to explore new places and the trio share their favourite places in south Wales to hit the dirt.

Merthyr Mawr sand dunes is used by the group once a month or so and can be a really tough, but rewarding session.

It works completely different muscles to what you usually use during sessions, and helps to strengthen any weaknesses that you might have in these muscles. The session is beyond brutal though! A lactic filled mix of steep dunes, longer sand reps, and short, sharp sprints,” smiles Marshall. “Always a lovely cool down into the sea after though.”

Saucony ambassadors Ieaun Thomas, Tom Marshall and James Thie sometimes run on the trails in the Saucony Peregrine 10, Saucony’s flagship trail running shoe. Find out more here.

The post Rhedeg llwybr (we hope that’s Welsh for trail running) appeared first on Fast Running.

The flat and fast race in the Welsh capital will re-start competitive road racing in Wales. The evening event will provide a first local racing opportunity for some of the top Welsh athletes.

Arter is the fastest in the field with a previous best of 15:39 set in 2018 at the Cardiff 5k – Race for Victory, just a second off Stevie Stockton’s Welsh record. The 2018 British 10,000m Champion will use the race to gauge fitness in a first competitive outing since a victory at the Podium 5k in 15:53.

Evans on the other hand will be looking to see how her pace is following a P.B on Sunday at the Antrim Coast Half Marathon with a 72:21 clocking.

Rotherham AC’s Sophie Cowper is next fastest with a best of 16:20 set back in 2016.

Deep quality in the men’s & women’s field

Steeplechaser Lauren Cooper of Parc Bryn Bach Runners, Alaw Beynon-Thomas and Kate Roberts of Swansea Harriers and Ffion Price of Cardiff AC add further quality. All four runners have also run under 17 minutes in the past.

Price will line up on Welsh soil for the first time since a Welsh title over 1500m in 2018. This is following a return from an Athletics scholarship at Missisipi State University.

Swansea Harrier Guy Smith is the fastest on paper in the men’s race with a best of 14:26 to his name.

Tom Marshall of Cardiff AC was due to compete but is now in an area of Wales on local lockdown so misses the race.

Osian Perrin of Menai Track & Field is a talented youngster set to make the trip from Anglesey who has a recent P.B. of 14:30 for the distance set at the Podium 5k in August.

There are a further nine athletes who have run under 15 minutes in the field led by Belmont University alumni, Matthew Edwards.

All in all an exciting racing prospect at the Cardiff Sunset 5k and a chance for some of the athletes to covert some virtual form into reality.

RELATED: Don’t get carried away with your virtual PBs in the first 500m. 

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 Top Welsh athletes to compete in Cardiff appeared first on Fast Running.

To start this week we’d like to post a quick reminder about the ethos of parkrun as it’s not just about running so fast you feature in our top ten. It’s about everyone enjoying the great outdoors on a Saturday morning and includes people just out for a walk. If there’s not a smile on your face then you’ll probably going too hard.

Now let’s get to it. We hope Tom Marshall checked in with the local aviation authority before running at Bryn Bach this morning as the Saucony athlete got some serious air in the finishing straight (as seen in the fine picture taken by Robert Gale above).

Marshall is no stranger to fast times and has a 14:19 best on the track for 5000m. This week the Welsh international ran 14:36 and set a new course record.

The quickest lady this week was Lincoln Wellington’s Abbie Donnelly and it took a 16:29 at Doddington Hall parkrun to nab the number one spot. It’s a parkrun PB for the Loughborough student, but still a wee bit off her 5k road best of 16:11, set in 2019.

Second placed female was Hayley Carruthers and we wonder if Hayley was down at Cardiff parkrun in South Wales having a crack at Charlotte Arter’s parkrun world record from last week?

It wasn’t to be, but still a super quick 16:51 in south Wales and probably part of bigger training in the build up to spring half and marathon racing.

It was another middle distance runner in second place for the men with Ed Shepherd, a 3:47.51 1500m man, who ran 15:11 at Penrose parkrun. The Woodford Green and Essex Ladies athlete hasn’t been at the XC as usual this year so good to see him starting the year with a solid run.

Third lady was another runner who often features, Hannah Taunton of Taunton AC with 17:07 at Exmouth parkrun. The GB athlete has already started the year with a 10k PB at the Stoke Stampede, winning in an excellent 35:32 so 2020 looks to be another exciting year with this being a new parkrun best by four seconds as well.

Also running at Doddington Hall was Joseph Green, who stopped the clock at 15:17 and takes the final spot on the virtual podium for this week. Green, we’e assuming, is the Lincoln Wellington athlete on Power of Ten as the only unattached Joseph Green is a V75.

Its a new parkrun best for the U20 and actually quicker than his 5k best on the road by some margin as well, so this could be a break through year. We’ve already seen a fine 13th at the Northern XC Champs from the youngster.

Men’s top 10

1) parkrun: Bryn Bach
Tom Marshall, 14:36, Brecon AC
2) parkrun: Penrose
Ed Shepherd, 15:11, Woodford Green AC with Essex Ladies
3) parkrun: Doddington Hall
Jospeh Green, 15:17
4=) parkrun: Worthing
Maxwell Dumbrell, 15:26
4) parkrun: Rother Valley
Nathan Lawson, 15:26, Dark Peak Fell Runners Club
6) parkrun: Sizewell
Sam Stabler, 15:29, Wreake and Soar Valley AC
7=) parkrun: Heslington
Jordan Howe, 15:30
7=) parkrun: Dulwich
Jack Foster, 15:30
9) parkrun: Cardiff
Karl Welborn, 15:31, Birmingham Running Athletics and Triathlon Club
10) parkrun: Alvaston
Richard Weir, 15:37, Derby AC

Women’s top 10

1) parkrun: Doddington Hall
Abbie Donnelly, 16:29, Lincoln Wellington AC
2) parkrun: Cardiff 
Hayley Carruthers, 16:51, Birchfield Harriers
3) parkrun: Exmouth
Hannah Taunton, 17:07, Taunton AC
4) parkrun: Burgess
Daisy Rawlings, 17:08
5) parkrun: Raphael
Alexa Joel, 17:23, Billericay Striders RC
6) parkrun: Bushy
Isabel Clark, 17:29, Serpentine RC
7) parkrun: Hackney Marshes
Rosa Prideaux, 17:39, Chelmsford AC
8) parkrun: Southampton 
Ellie Marie Monks, 17:40, Southampton AC
9) parkrun: Wollaton Hall
Lauren McNeil, 17:42, Buxton AC
10) parkrun: Dulwich
Jess Saunders, 17:46, Fulham 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 8th February (2020) appeared first on Fast Running.

Adam Clarke smashes it out of the park, Dulwich Park to be exact, with a 14:00 parkrun this Saturday morning. Not far from Andy Baddely’s all time parkrun best of 13:48 and third fastest UK run all time. Funnily enough though it isn’t a course record for the super quick Dulwich course as Alex Yee ran 13:57 there last year.

Worth noting that the Aldershot, Farnham & District’s athlete is a 13:39 5000m runner and ran a fine PB of 3:38.07 for 1500m this August in Switzerland. Just a few weeks ago Clarke was fifth at Leeds Abbey Dash 10k in 28:51. He ran a course record 14:31 at Richmond parkrun earlier this year, but all for a good cause.

The women’s winner is no stranger to fast times either, with parkrun regular Hayley Carruthers returning to some Saturday morning action with a new course record at the gravel pathed Pont y Bala parkrun in Wales. Birchfield Harrier Carruthers ran 17:25 to finish quickest this week by only one second from Emily Thompson.

Thompson was running at one of Carruthers usual haunts of Cannon Hill, Birmingham and clocked a rather large parkrun PB of 17:26 as the U20 hasn’t been at the free Saturday morning event for a while. It brings her parkrun best in line with some of her other strong marks like her 4:24.66 1500m. The middle distance athlete had great success indoors at the start of 2019 and won the BUCS 1500m indoor title.

Supporting the cross country

We are wondering if Daniel Jarvis (14:52 for second) and Josh Lunn (15:27 for ninth) travelled up from Bedford to the wrong park in Liverpool this weekend. Not far from Sefton Park where an almighty cross country battle for European XC places unfolded, both Jarvis and Lunn had strong runs at the Princes Park event, with Jarvis taking a Jonny Mellor course record by a big margin.

It may well have just been a good morning workout for those supporting at Sefton park as a quick glimpse sees names like James Thie and Callum Gillett running the speedy Merseyside event as well.

There were only four women under 18 minutes this week with Charlotte Penfold (17:57) and Hannah Taunton (17:58) the only others. As we normally see with a weekend with big club or cross country races there is a drop in parkrun top ten times for the female athletes, but not so much in the men’s times.

Three men ran under 15 minutes with Ben Branagh posting 14:54 at Waterworks parkrun in Belfast as well.

Courtesy of three runs in the top ten, Walsall Arboretum is the quickest event this weekend but several events feature twice, probably a nod to the benefit of a bit of healthy competition on your Saturday morning shakeout at parkrun.

Men’s top 10

1) parkrun: Dulwich
Adam Clarke, 14:00, Aldershot, Farnham & District AC
2) parkrun: Princes Park, Liverpool
Daniel Jarvis, 14:52, Bedford & County AC
3) parkrun: Waterworks, Belfast
Ben Branagh, 14:54
4) parkrun: Alexandra Park, Moss Side
Thomas Beasley, 15:07, Birchfield Harriers
5) parkrun: South Manchester
Tom Lancashire, 15:18, Bolton United Harriers & AC
6) parkrun: Albert Park, Middlesbrough
Dominic Shaw, 15:20, New Marske Harriers AC
7) parkrun: South Manchester
Karl Darcy, 15:23, Salford Harriers & AC
8) parkrun: Walsall Arboretum
Karl Welborn, 15:24, B.R.A.T. Club
9) parkrun: Princes Park, Liverpool
Josh Lunn, 15:27, Bedford & County AC
10) parkrun: Maesteg
Tom Marshall, 15:29, Brecon AC

Women’s top 10

1) parkrun: Pont y Bala
Hayley Carruthers, 17:25, Birchfield Harriers
2) parkrun: Cannon Hill, Birmingham
Emily Thompson, 17:26, Banbury Harriers AC
3) parkrun: Newcastle
Charlotte Penfold, 17:57, North Shields Polytechnic AC
4) parkrun: Burnham and Highbridge
Hannah Taunton, 17:58, Taunton AC
5) parkrun: Walsall Arboretum
Becks Timmings, 18:02, Bromsgrove & Redditch AC
6) parkrun: Eastbourne
Harriet Bloor, 18:02, Hailsham Harriers
7) parkrun: Walsall Arboretum
Lucie Tait-Harris, 18:02
8) parkrun: Woodley
Sophie Crumly, 18:05, Reading AC
9) parkrun: Cassiobury
Jo Hickman Dunne, 18:07, Loughborough
10) parkrun: Edinburgh 
Kara Tait, 18:11, Kilmarnock Harriers and 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 Saturday 23rd November (2019) appeared first on Fast Running.

So comes the time no runner wishes for. Both Achilles have pulled away from where they’re meant to be, and I am now looking at the real possibility of retirement. Staring direct into a world where running is done.

Yes, there have been times when stopping seems to be the better option. Let’s be honest, 10 miles in the hail and freezing weather in the middle of November after a nine hour working day, or sat at home in front of the fire watching the game with a pizza and beer – we’ve all been there! It not always the hardest option in the world, however, due to the nature of the sport, we choose the run.

Now, ideally, I planned to consider hanging up the spikes in a few years, not through injury, but through starting a family and slowly but surely deteriorating. Take up golf, five-a-side, and hit the gym instead.

However, eight weeks ago I went to see my physiotherapist and was dealt a huge blow. I had just finished my full-time job (a job that I have been in for the last three years) to do some pacemaking on the circuit, and earn some money that way for a few months. That plan was shattered when she took me out of the room and said: “bad news”. Bad news, terrible timing.

Unfortunately, I had no option but to continue down the pacemaking route, with the pain, until I found full-time work again. Pacemaking was my only income, so I had to run through. And believe me, every step was agony.

My Physio warned me that the six to eight weeks off she initially told me, could turn into 10-12, or even an operation with the potential of not running ever again.

RELATED: Fast 10: Tom Marshall

Facing no choice has meant running through a lot of pain. Reducing my workload in training somewhat, and hoping for the best. It’s no exaggeration to say that walking in the morning is now a huge challenge.

Thankfully I have now found full-time employment and can stop, and begin recovery. I can see what happens in two months and re-assess what I want in this life. Do I still want it? Do I want to give it one more season? After all, the Commonwealth Games didn’t go to plan, so there’s unfinished business for 2022!

I’m going to finish this season though and hopefully have two-three more races. I’ve done the damage now, and I am physically in decent nick. I’m too stubborn to finish the season unhappy with my times currently. Not advice I’d give to a single person, but in case you see any results over the next two weeks!

So my training over the past two months has included two-three sessions, with two-three runs. Low mileage, and lots of pace specific work to try and shock the system into remembering that pace.

Tom Marshall features in the ‘Fast 10: class of 2018’ and is sharing his running journey throughout the year. You can read Tom’s previous posts here and further information about the ‘class of 2018’ can be found here.

Are you a fan of Fast Running? Then please support us and become a patreon. 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 Life without running appeared first on Fast Running.

It’s that time of year again. That time of the year where I question everything. Despite the fact things have worked so well for 10-12 years, I still get to May, and wonder whether I’ve done enough work.

I question whether that week off with illness will affect me, question whether I’ve hit the weights enough, whether that session where I was two seconds down on the target has meaning.

Then I go and race. And it’s the same old story. A poor first race. Always the same. Again, back to asking those questions. Am I going to PB this year? Will I get into any races which are quick enough? Will I have enough sessions between now and my next race to fine tune the engine?

Last year my season opener was 3:46, but I was convinced I was in 3:39 shape at worse. This year, at the Westminster Mile on May 27, I was convinced I could challenge for the top five. But nope, not even close.

However, I’ve learned over the years, that this is just a big part of running. I don’t panic, I don’t change anything, I just find another race and move on.

Then I find another, until eventually, it all clicks. And then I chase the major ones and go after those big wins and fast times.

So if anybody else is going through something similar, remember this, I have never opened up well. Not once, in my whole career. Don’t change anything, or get too down, go and find another, kick on and have confidence in your ability.

Training

Here’s a quick update on my weekly training now at this time of the year. Things are getting quicker, so we try to combine systems to target them all.

Monday: 7-8 miles
Tuesday: 6 x 300 (fast off 2-3 mins). Target average of 39.5-41.0
Wednesday: 7-8 easy and weights
Thursday: Mile repeats (4-6 off 2 mins)
Friday: 7-8
Saturday: sprints of sorts (hills, 100m reps on the track)
Sunday: 10-12 miles

Tom Marshall features in the ‘Fast 10: class of 2018’ and will share his running journey throughout the year. You can read Tom’s previous posts here and further information about the ‘class of 2018’ can be found here.

The post A bad race? Let’s talk about confidence appeared first on Fast Running.

The hottest early May Bank Holiday weekend on record put paid to super fast times in the top road races in England and Denmark, but there were still some eye-catching results for masters athletes in Birmingham and great success for English and Scottish runners in Lillebaelt, while Wales hosted it’s  5k championships on Sunday evening in Cardiff.

On Friday night Lachlan Oates and Annabel Simpson won the Scotland 5k Road Championships and you can read all about it here.

Great Birmingham 10k

While Kenya’s Moses Kipsiro and Poland’s Aleksandra Lisowska took the top prizes in the Midlands capital, British and Irish athletes were still impressive to claim significant positions in the heat.

Kipsiro’s 29:08 was good enough to take the win, but Aldershot, Farnham & District’s Andy Vernon was a convincing runner-up in 29:35, well ahead of fellow British athlete, Giffnock North’s Luke Traynor, who posted a 30:01 result.

Cambridge & Coleridge’s Jack Gray was fifth overall behind France’s Hassan Chahdi in 30:35, and made up the top three Brits on the streets of Birmingham.

Poland’s Aleksandra Lisowska took 21 seconds off her PB with a 34:14 to take the win, with Ireland and An Riocht’s Shona Heaslip very close behind in 34:19. Italy’s Fatna Maraoui made up the podium positions in 34:26.

Photo: The Great Run Company

Leeds City’s Lucy Crookes was the first British athlete in 34:50, just three seconds ahead of Coventry’s Katrina Wootton. Liverpool, Pembroke & Sefton’s Kirsty Longley took the third Brit position in 36:14 when she crossed the line 7th overall.

V40 Longley was the first veteran to finish in the event which also served as the Masters International, with athletes from the V35 ranks upwards from England competing against a composite Celtic team made up of veterans from the home nations (Scotland, Wales, Northern Ireland, the Isle of Man and Ireland) for individual and team honours.

Longley was just 16 seconds ahead of her nearest rival both in the rankings results and in the top ten standings, Wakefield’s Julie Briscoe, who ran 36:32. Tonbridge’s V50 Maria Heslop was a superb 9th overall in a PB 36:28, a time that pushes her up to 6th on the all-time age group rankings.

Clayton le Moor’s Laura Hesketh, who was featured on Fast Running this week, was first V35 in 36:40, although she wasn’t in the Masters International mix, with Telford’s seasoned international Claire Martin third V40 on the day in 36:57.

20 British women broke the 40-minute barrier in sweltering conditions, while 8 men broke 32 minutes. The top V45 Brit was Telford’s Michell Clarke in 38:33, while Darlington Harriers’ Sue Phillips took the top V55 prize.

Carnegie Harriers’ Isobel Burnett was first V60, Haywards Heath’s Marion Hemsworth’s 52:35 earned her the V65 medal, while Lingfield Harriers’ Sue Garner was 22 seconds ahead when she claimed the top V70 honours.

Horwich Harriers’ Michael Cayton was a superb 8th overall in 31:25 to take the top veteran prize as a V35, while V40 Martin Williams from Tipton Harriers also impressed with 32:38 to cross the line first in his age category, as did Haywards Heath’s V45 James Skinner with a 33:12 clocking.

The first V50 title went to North Herts’ Andrew Leach with 33:34, Warrington’s Stephen Watmough ran 35:29 to take the top V55 accolade, Tiptree’s Paul Mingay’s 37:36 won him the top V60 prize, Phoenix AC’s Paul Whelpton ran well to post a 39:17 clocking as the best V65 on the day, V70 Ryde Harriers’ star Peter Young was on form with a 42:13 result, as was V75 Victor Shirley from Northern Vets, running an excellent 43:32.

Welsh 5k Championships / Cardiff 5k

Charlotte Arter and Jonathan Hopkins were crowned the new Welsh 5k champions at the Cardiff 5K on Sunday evening.

Swansea Harriers’ Hopkins was first across the line in 14:18 ahead of fellow Commonwealth Games steeplechaser Ieuan Thomas of Cardiff AAC.

Cardiff AAC’s Arter set a new Welsh all-comers record to take the women’s win in 15:40, over a minute ahead of Rachel Felton.

A full report from the Cardiff 5k can be found here.

Lillebaelt Half Marathon

British athletes stole the show in the Danish city of Lillebaelt’s half marathon, with Barrow & Furness’s Peter Huck running for England and Metro Aberdeen’s Fiona Brian representing Scotland both clinching victory in the respective men’s and women’s competitions.

Huck claimed the win in 67:27, some way off his 65:01 best from last year but proving just how much the heat took its toll.

Brian won the ladies’ race in 76:47, having already posted a 75:34 PB at this year’s World Half Marathon Championships (where she was running in the mass race).

Moray Road Runners and Scotland’s Kenny Wilson was third place overall in 69:11, following up from his 67:06 life time best in the Big Half Marathon in March.

Guernsey’s Ryan Burling, who had clocked 66:28 at the Big Half, crossed the line in 70:24 to finish fourth overall.

One last thing on the weekend: I acheived a dream, I represented my country, I became an international athlete for a weekend. That is a feeling no one will ever take away from me @GsyAthletics @FastRunning_

— (@ryanburling) May 6, 2018

England and Norwich’s Dani Nimmock and Rugby & Northampton’s Emily Waugh took second and third place to complete an all British women’s podium with times of 77:20 and 80:59 respectively.

Great East Anglian 10k

Bure Valley Harriers’ Faith Viney took the women’s win in King’s Lynn with a time of 39:34, in a race that traditionally attracts faster times but perhaps was also affected by the hot conditions.

Colchester’s Lucy Mapp and local athlete Bethan Everson from Fenland Runners took second and third spots on the podium in 40:15 and 40:35 respectively.

Lincoln Wellington’s Will Strangeway was first across the line by some margin in 31:44, well ahead of Felixstowe’s Danny Rock and Ryston Runners’ James O’Neill, whose times of 33:19 and 33:34 were good enough for the runner-up positions.

Hot today at the #Gear10K. So were these times! 1st male, William Strangeway at 31.44 followed by Danny Rock, 33.19 and James O'Neil at 33.34. Well done chaps! pic.twitter.com/7FEcJNU6yW

— Run For All (@runforall) May 6, 2018

North Lincolnshire Half Marathon

The Scunthorpe pan flat course played host to some fast times considering the unseasonably hot weather, with Rotherham’s Dan Kestrel and Milton Keynes’ Rachel Robinson taking the top honours.

Kestrel’s 70:42 result saw off competition from Lincoln Wellington’s Ryan Page and Barton & District’s Ben Sadowyj, who ran 71:37 and 72:10 a piece. Robinson – formerly of Aldershot, Farnham & District and currently working her way back into top form, beat Rotherham’s Steph Burns (80:46) and Harrogate Harriers’ Sharon Barlow (82:16) to win the top prize.

The post Heat was on in Birmingham, Cardiff, Lillebaelt, Scunthorpe and King’s Lynn appeared first on Fast Running.

Tom Marshall, Ieuan Thomas and Jonathan Hopkins will go head-to-head at the Welsh 5k Road Championships in Whitchurch, Cardiff this Sunday (May 6).

Marshall, who competed in the 1500m at Gold Coast 2018 and also features on Fast Running as part of the Fast 10: class of 2018, is the defending champion and course record holder and will go up against Thomas and Hopkins, who both competed over the barriers in the 3000m steeplechase.

Among the leading women joining them is local athlete, Charlotte Arter of Cardiff AAC, who’ll be looking for a fast time ahead of racing on the track over 10,000m in a couple of weeks.

Marshall won last year’s race in 14:35 – and said: “I can’t wait to be back to defend my title at the Whitchurch 5k. It’s an event that is done right, with great entertainment, a quick course, and friendly people. I have a feeling this year will be a lot tougher with Hoops, and Ieuan, but I’m not there to make their lives easy.”

“Ieuan might be sub 4 (for the mile), but I’m pretty sure NIAC is short.” he joked.

“Tom’s the two-time defending champ and beat me to the title the last time I ran in Whitchurch,” responded Thomas, who won the Newport Wales 10k last weekend. “Johnny took me down on the Gold Coast. Does that make me the underdog? Absolutely not.

“I’m the only one of the favourites who knows what it feels like to dip the 14-minute mark. I may not be able to outkick the milers, but I sure can outrun them.”

Jonathan Hopkins has the fastest time this year, running a personal best of 14:05 in Armagh back in February, and is looking forward to making his debut at the event: “I’ve always wanted to compete at the Welsh 5km Road Championships but it hasn’t quite worked with my racing plans over the past few years.

“Looking at my racing schedule post-Commonwealth Games, it was the ideal place to get myself back going for the 2018 track season. The field is strong at the front which makes the race exciting. Competition motivates me more than anything and I’m looking forward to battling it out with Tom and Ieuan on Sunday.”

Others with the potential to mix it with the Gold Coast boys, include Carwyn Jones, Cardiff AAC, who was third last year, and Abed Teweldebrhan of Newport Harriers, who was third in last week’s ABP Newport 10k.

RELATED: 5 lessons that have helped me improve as an athlete

In the women’s race defending champion Alaw Beynon Thomas is back but will face tough competition from fellow Cardiff AAC runners, Arter and Clara Evans.

Arter recently represented Great Britain at the World Half Marathon Championships in Valencia, and won the Brighton 10k in a PB of 32:17.

“I’m looking forward to getting back to racing again at Whitchurch, it’s been 3 weeks since I raced at the Brighton 10k and it’s a good chance for me to turn my legs over a little bit quicker ahead of the Highgate 10k in a few weeks’ time,” she Arter. “This will be the first time I’ve run the Whitchurch 5k, and I’m really looking forward to it.”

“Charlotte will look to use the 5k as preparation for the Highgate 10k on 19th May where she’ll be looking to qualify for the Great Britain European Championships team.” Commented Chris Jones, National Endurance Manager. “For the boys it’s a rebuilding phase after an intense period during the Games.

“This is an exciting opportunity for them to race each other on the road, before their thoughts turn back to the track, and hopefully pushing for European selection, especially Jon and Ieuan in the Steeplechase.”

Over 2000 local runners will race alongside the elite runners around the closed roads of Whitchurch with a great atmosphere expected again, supplemented by live music, street food stalls, and a supercar parade.

The post Top Welsh runners set to battle for 5k road crown appeared first on Fast Running.

I thought I’d begin briefly but giving a quick overview of my time at the Gold Coast Commonwealth Games. Whilst it was a phenomenal experience (my last blog touched on it a little), my race didn’t go the way I’d have liked it to have, and so I’ve focused on putting the Games behind me, and moving on to the upcoming season.

It was an incredible five or so weeks, it really was. Living like a pro, being in a beautiful country in the most sensational of weather.

I did struggle a little with the loss of the everyday routine, and the lack of focus away from running. I often found that my mind needed a challenge, and being brought up on a farm working from a very young age, I felt that my body missed the hard work that I’m used to.

Training was phenomenal. There can be no doubting it. I was hitting times that I’d never dreamed of hitting, but unfortunately, when it came to race day, the heat and emotions got to me, and through a combination of both, I believe my performance was very under-par.

But what an experience, and a dream come true. When you’ve worked 10 years towards a dream, it feels so much sweeter when it becomes a reality.

So moving on from the Commonwealths and looking forward, I figured I would give an insight into where I believe my improvements as an athlete have come from over the years.

I’ve always looked up to people better than me, and have tried to take away bits from here and there to supplement my training that James Tie (my coach) has given me. I’ve never changed what he has advised me to do, except when I have listened to my body (i.e. taking a day off when ill). But I have worked on my mindset, my drills, my consistency to aid my advancements as an athlete.

Obviously, there is no guarantee that these snippets of advice will work for you, but they have guided me well in my career, and they’re often lessons that I have learned from athletes at the very top.

1) Most of it is mental

When training used to hurt, I used to give in. Often not physically, but mentally. My mind would tell me that it’s hurting, and the best way out is to stop or to slow down.

I was fortunate enough to spend two years training with Chris O’Hare (3.33 1500m guy), and those two years changed me as an athlete.

Watching Chris I would see him hurting, and yet he would carry on and finish reps quicker and stronger. Now, no matter how much it’s hurting me, I won’t stop until the job is done.

If people are coming past me, I won’t give in, I’ll fight for every second and every position! Obviously, if it’s physically hurting and I’m actually feeling pain, I will stop. But I won’t look for a way out. I’ll continue and finish every rep I’m given. No matter the conditions, no matter the intensity.

2) Consistency is key

You can’t push every run, and every session – your body won’t be able to handle it. It will break down. There is such a thing as too much, contrary to what some advice you may you read.

You’re better off completing your runs while maintaining a ‘good’ pace, than missing a week’s worth of training with illness as result of pushing your body too hard.

3) Find out what works for you

I have been under coach Thie for almost my whole career, with the exception of two years in Oklahoma. Under him in my first few years, I was on low mileage. This way, I wasn’t going to burn out, I would enjoy training whilst young, and do a fair bit of speed endurance work.

Under my coach in Oklahoma, I was on big mileage for a 1500m runner (80-90 miles a week). I burned out. So I took three months off and came back to the UK after my master’s and combined the best of both worlds. 50 miles a week average and three good quality sessions a week, with two or three weights sessions.

This combination of the training philosophies seemed to create the perfect storm for my body, and I have seen improvements every year, with no burnout and few injuries or illnesses.

4) Mental happiness helps

You can be in the shape of your life, but if you’re not happy in your life outside of running, it can be difficult to run well. So concentrate on life outside of running as well as running itself.

For example, I’ve treated myself to a magnum every night for the past five nights… it makes me happy!

5) Listen to your body

I love a rest day! If it means a day off once a week, if my body feels revived, that’s much more important to me that overdoing training.

So don’t be afraid to take that day if you’re tired.

6) Believe in yourself

Some days I don’t. And they’re the days I don’t race well. Simple as that. There are people better than me, but I will always believe that I can keep up with them when I hit the start line of the race.

There is of course a fine line between arrogance and confidence, so be careful. Respect those who you’re up against, but if you don’t give it a go, a real good go, how are you going to know what you’re capable of?

I hope that helps give an insight into what has helped me.

My recent training

I’m currently in a slight transition period after the Commonwealth Games, where I need to up my mileage again, so this is a typical week for the next couple of weeks.

Monday: 7/8 miles and weights
Tuesday: 6 x 2 minutes at 4:20 pace average (2 minute recovery, torrential conditions)
Wednesday: 7/8 miles and weights
Thursday: 7/8 miles
Friday: 6 x 400 metre hills, followed by 6 x 60 metres (hard, with a jog back recovery)
Saturday: I’m assuming that session above will ruin my life for a day or two so either a rest or 7 miles easy
Sunday: 12 miles at 5:50 to 6:10 average pace

Tom Marshall features in the ‘Fast 10: class of 2018’ and will share his running journey every month. You can read Tom’s previous posts here and further information about the ‘class of 2018’ can be found here.

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After her superb PB in the semi-final, Bell was a creditable fifth in the 800m final on Friday (April 13) behind the overwhelming favourite Caster Semenya.

As the South African Olympic champion easily won in 1:56.68, Kenya’s Rio 2016 bronze medallist Margaret Wambui came through for silver in 1:58.07.

Following the victory in the steeplechase of her compatriot Aisha Praught earlier in the week, Natoya Goule produced another surprise middle-distance medal for Jamaica as she set a PB 1:58.82. Bell was near her best with 2:00.83.

Behind a predictable Kenyan one-two-three in the men’s 3000m steeplechase, the home nations athletes performed solidly. World and Olympic champion Conseslus Kipruto assuredly won gold in a Games record of 8:10.08, having time to urge on his team-mates in the home straight. Abraham Kibiwott was clear in second. Most neutrals were willing on Canada’s Matthew Hughes to a bronze medal but after a courageous run he was passed in the home straight by Amos Kirui.

Hopkins was just nine hundredths off his PB as he finished sixth in 8:34.12 – one place ahead of team-mate Ieuan Thomas (8:40.02), while
Northern Ireland’s Adam Kirk-Smith was next in 8:48.40.

England’s James Arnott took silver in the 100m T47 for athletes with an upper limb impairment. He ran 11.30 behind winner Suwaibidu Galadima of Nigeria, who clocked 11.04. Jamaica’s Tevaughn Thomas took bronze in 11.63, ahead of Wales’ Morgan Jones (11.93).

10,000m ninth place for Vernon

England’s Andy Vernon, in his third Commonwealth Games, came home ninth in the 10,000m in 28:17.11 behind Uganda’s Joshua Cheptegei, who completed his Gold Coast double.

In a repeat of the 5000m, he beat Canada’s Mohammed Ahmed into the silver medal position. The winning time of 27:19.62 was a Games record ahead of Ahmed’s 27:20.56. Kenya’s Rodgers Kwemoi took bronze in 27:28.66.

After the race Vernon commented: “It was a tough race. It went off through the first 3k at about 27.30 pace, which is above my PB pace. I haven’t had the same build-up that I usually would going into the race.

“I’ve done a lot of work over winter on my own and trying to get ready for a world-class 10,000m race on your own without people to help you is tough. It is what it is, I did my best and prepared as well as I could have- having said that, I did have a setback a couple of months ago where I was out for about three weeks carrying what I thought was an recurring injury from last year.

“It was a bit annoying and it took me a while to get going again. I feel like I’ve been playing a bit of catch up, and that’s not great. The pace was surging from the start which was a struggle too. I could have done with it going out a little slower and then building up – it’s easier to run like that. Now I plan to go back home and prepare for Highgate.”

After his fourth in the 800m final, Scotland’s Jake Wightman resumed his hunt for a medal in his favoured event, the 1500m. Finishing third an automatic qualifier, he clocked 3:47.16 behind world champion Elijah Manangoi.

England’s Charlie Grice also went through by right in fourth with 3:47.16.

Photo: Bobby Gavin

Scotland’s Chris O’Hare qualified as fastest loser from the other heat, finishing fifth in 3:44.76.

However, Wales’ Tom Marshall, who features on Fast Running as part of the class of 2018 misses out after finishing eighth in 3:50.95, along with teammate Rowan Axe (3:49.89) and Jersey’s Elliott Dorey (3:52.75).

English athletes Tiffany Porter and Alicia Barrett were outside of the medals in a 100m hurdles final won by Nigeria’s Oluwatobiloba Amusan in 12.68. Jamaica’s Danielle Williams (12.78) was second and her team-mate, Yanique Thompson (12.97) was third.

Porter, the former world bronze medallist, was sixth in 13.12, and Barrett, who excelled to make the final, was eighth in 13.64.

While England’s quartet qualified fastest for the men’s 4x100m final, their 4x400m counterparts suffered misery as Matt Hudson-Smith pulled up injured on the first leg just five seconds after the gun.

The sprint quartet of Reuben Arthur, Zharnel Hughes, Richard Kilty and Harry Aikines-Aryeetey ran 38.15 – 0.13 outside the best ever by a team representing England – as they beat Jamaica into the runner-up position in the second heat. South Africa won the other heat in 38.71.

Jamaica were quickest in the longer relay as England’s hopes of gold disintegrated with the misfortune of Hudson-Smith, who had been disqualified for running out of his lane in the individual event.

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