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🏃‍♂️ Group Training Day | Learning, Pacing & Running Strong Together

Today’s session was a group training, and we had 4 runners and a trainer. Running in a group always feels different - you talk, you move together, you push each other, and somehow the workout feels easier than doing it alone.

We started with a 1.5 km easy warm-up at around 6:30/km pace, letting the body wake up. After that, we stopped to do running drills focusing on technique - short ground contact, heel-to-butt movement, and faster arm action.

Next came band exercises, stretching the legs forward, backward, and side-to-side. We did each movement 10 times with a 3-second hold, helping activate and loosen the muscles before the main workout.

The key session for the day was: 4 × 1 km at 10 km race pace
I was expecting to run these around 5:30/km, and the splits went like this:
1st km: 5:30
2nd km: 5:25
3rd km: ~5:10
4th km: ~5:15

It turned into a really solid workout, the kind that lets you test race pace, feel the effort, and visualize how running at that speed actually feels.

In the last interval, fatigue started to show. I noticed my strides getting longer and heavier. The trainer pointed it out immediately and gave a simple but powerful cue: shorten the stride, stay bouncy, and avoid sinking into the ground. That adjustment made a noticeable difference.

I asked if there were exercises to help fix this, and the trainer mentioned we’d work on that. After the run, he shared more tips, focusing on being light and bouncy, using the whole body efficiently, and driving the back leg long and strong instead of dragging it.

We finished the session with a 1.5 km cooldown run back to the starting point, feeling tired but satisfied.

This session was a great reminder of why group training works - you learn faster, stay motivated, and get immediate feedback that helps you improve.

If you enjoy real training sessions, group runs, and learning through movement, this video is for you.

📍 Group training session
🏃‍♂️ Workout: 4 × 1 km at 10K pace
👥 Group size: 4 runners + trainer
📉 Warm-up & cool-down included

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