The Running Channel Podcast 69: I Ran A 10k PB! | Jess' 10k Debrief
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May 11, 2024 Jess Furness, presenter and creator for The Running Channel who just completed a coached 12-week 10K block, breaks down her Barcelona 10K PB run. She describes the shift to focused speed work, how intense interval sessions felt, and the logistics and atmosphere of a mass city race. Listeners hear about her training structure, strength work for durability, and the emotional reaction to a 32-second personal best.
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Weight's Complex Role In Knee Health
- Body weight effects are nuanced: the study noted fewer knee problems in heavier runners, partly because lighter runners run faster.
- Andy and Rick stress that long-term habitual weight is more relevant than short-term changes for running adaptation.
Twelve-Week 10K Transformation
- Jess trained specifically for 10K over a 12-week block after focusing on longer distances previously.
- She followed five runs per week, two speed sessions, strength work and gym sessions to target speed and durability.
Prioritize Sessions Over Social Convenience
- Prioritize your scheduled race sessions and resist shifting them to suit social plans.
- Show up to the target workout rather than fitting runs around other commitments for better race preparation.