Running

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NotThamesWater in reply to @jaw
Daniels tables has an adjustment for temperatures - this, for example, shows adjustments to a 50min 10k
```
Temperature
16° c	18° c	21° c	24° c	27° c	29° c	32° c	35° c	38° c
Adjusted Time
0:50:00	0:50:23	0:50:45	0:51:08	0:51:30	0:51:53	0:52:15	0:52:38	0:53:00
```
Or am I doing it wrong?

That depends on way more factors than just temperature, I'd have thought

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jaw in reply to @NotThamesWater

Thanks for that.

I’m guessing that I’m running out of patience. My first month and a bit was running thrice a week for 5km runs with same split timings. Upped to 7km same frequency and now doing three 10km runs a week but my split timings hardly change, it seems I can just run further not necessarily faster. HR averages has stayed pretty stable.

Actually just noticed that I’ve shaved 10% off my average from 3 months ago.

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yoshy in reply to @jaw

Try some variety? You might find a 5k easier now you're running 30km a week, do a few and you might find you can do it much faster than before?

Are you varying intensity much?
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Yukirin in reply to @jaw

I’m guessing that I’m running out of patience. My first month and a bit was running thrice a week for 5km runs with same split timings. Upped to 7km same frequency and now doing three 10km runs a week but my split timings hardly change...

I'm not a running expert so tell me I'm wrong by all means, but I know a little about tapering and periodisation from weight lifting...
What distance are you trying to improve the time on? I work out some kind of tapering to be on my best form to put a time down on a set day. I don't race, but I was trying and better my 5k times say twice a month, or a 10k once a month as a fast 10k ruins me and going slow and further than 10k just takes too long (the thing about picking a day to work towards is life/weather/hangovers don't always follow the plan)
So in the instance of 5k that's 2 X two week cycles to do some combination of slow, medium and fast (not fastest) - short, target distance, further distance and rest days.
Leading up to my fastest effort day, I'll taper down, rest day, slow and further, then go for it. But try different combinations and see what works for you mehbe?

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