Get a PB in 2022

By Pete Cooper, Co-Founder of Coopah

We love the friendly atmosphere at Run For All races and want to help you elevate your running experience by smashing a PB at one of their races.  You might have already done a Run For All race and loved the community and relaxed atmosphere and be thinking about how you can beat your time.  With that, we have set out our top tips to achieve your PB in 2022!

Set a goal and include a date

A goal can be as simple as running your first ever 10K through to winning the Yorkshire Marathon - whatever that plan is, write down a date for it and make yourself accountable.  We recommend no goal should be shorter than 6 weeks which is why our plans are a minimum of 6 weeks.  Now you’ve set a goal that’s achievable, let’s talk about hitting that goal.

Tempo time

Tempo runs are where you run at your race pace over a certain distance but not the entire distance.  If you were to try this, you would get injured and no one likes injuries!  These runs are great as they give you confidence that you can hit race pace over up to 75% of the race distance. 

Our plans start you off small, if you were to do a PB at a Run For All race, we would build you up to hitting race pace over anything from 6 to 24 weeks.  We would look to ensure you can hit the race pace over a mile first and the plans will gradually build you up to running this pace for the entire race.  You’ve got this!

Hello intervals!

These short, intense runs are exactly that.  They will have you working extra hard but wanting more after every session!  These sessions will push you on every repeat.  They are aimed for you to be running faster than your race pace to ensure your body and cardio adapts.  These are where you get faster.

Pacing

Just because today is the day you are getting a PB, doesn’t mean you want to go off at the front.  Race your own race and have a strategy in place.  You’ve done the hard work, this is your victory lap.

Hydrate, eat and sleep

During the week of your race, you might start to get nervous, this is your body telling you that you are ready.   During this week, make sure you drink plenty of water, eat the right stuff and try your best to get 8 hours of sleep a night.  We want you rocking up to the start line rested and ready. 

Download Coopah

Coopah takes all the stress out of running.  Coopah will create a personalised plan for your target time and target date and distance meaning all you have to do is open the app and see what run you need to do each day.

Finally, believe in yourself, a positive mindset can be 80% of the battle.  Tell yourself you can and will get that PB.  By following the plan, you’ve done everything you can.  Now go enjoy the victory lap!