Simple Training Forumla, would it work?

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07/07/2013 at 00:01

HI LouiseG, just back to this thread now. I am doing 5km of which 2km is warm up and then the next 2km is two lamp posts sprinting, two jogging and so on. The last 1km is cool down as I am dead. Not sure I am doing this right.

My LSR was tonight and i am now up to 13km and did it at 7.27 pace (the last 1/2km was hard work). My other shorter run is also at 7km, but sometimes i go for a quick run hence my PB above.

Should I continue in the same manner or am I going wrong anywhere?


07/07/2013 at 15:33

JJ, that sounds about right.  It has been less than three weeks; you need to allow 6-8 weeks for each stage of physical adaptation to bed down.  You may be due for a step back week, where you shorten the distance of the long run a little to ensure enough recovery happens.  Then back up again the next long slow session.

07/07/2013 at 18:16

Yes, I was planning doing 11km for my LSR next in line with your advice, then 12,13,14, then back to 12,13,14 then 12,13,14,15 and then stay at 13 to 15km. By which time my other short run will be at 10km and my interval runs hopefully a more constant fast middle 2km speed all the way.

6-8 weeks to see the benefit...,mmmm......ok well that is just in time for my Salford 10km run which is beginning of September, giving me a couple of weeks spare.

08/07/2013 at 10:40

JJ I'd give it a couple more weeks and then do a new time trial to see how your paces need to be adjusted; sounds as though progress is good so far.

15/07/2013 at 19:57

legs are out of energy now lol. Will try a time trial next week i think.

19/07/2013 at 12:23

12km in 24 degrees of heat even running at 10.00pm is not good lol.

22/07/2013 at 11:48

JJ don't worry about it; run to 'perceived effort' rather than pace in the heat.  If you have a heart monitor you can use that - in particular you'll see that whereas in milder weather your heart rate climbs / levels off, in the heat at the same pace it carries on climbing as your body tries to cool itself.  Take a bit more water on too.

22/07/2013 at 23:43

I am still running every other day. Did an 8km tonight and was on for a PB over 10km if i kept it up, but the thought of another 2km in that heat did me in. I stopped and will return to fight another day.

I do feel stronger but the attempt at a timed run will probably wait until it has cooled down a little to see the full effect, no point i dont think in this heat. BUT continued training in this heat must sure be very beneficial. It will be interesting to see where i am at right now.

Current runs are now at 13km LSR (7.30pace), 9km normal run (6.30pace) and 5km intervals (as fast as I can go). A good increase from the initial 10km, 5km , 5km. And my interval run allowed me to set a PB on my 5km time.

Edited: 22/07/2013 at 23:44
23/07/2013 at 08:32

JJ, quite agree that the steady running in the heat pays off when it cools down again.  What and when is your next target / event? 

24/07/2013 at 23:02

I just got back from doing 15km LSR at a steady 7.30 pace. I dont want to run further than that now, i am happy at that distance.

My goal is 59:59 in the Salford 10km in September. So I need to ensure I can maintain a good pace.

I can run every other day.

Any ideas on ensuring i maintain stamina and up my pace over a 10km distance? ,...........oh and if i can beat my sister who runs at 56 mins all the better hehehe.

Edited: 24/07/2013 at 23:03
25/07/2013 at 12:45

JJ if you are managing your two reasonably long runs a week regularly and steadily, I would tweak the interval session slightly, and start doing 'mile' (you seem to work in kilometres - 1500m is good enough ) repeats; after your warm up, run at your current target 10k pace for 1500m then take a break 90 - 120 seconds.  Start out with 3 - 4 reps of this.  When you first start - the first couple of weeks - you may need to stop for the recoveries.  In the longer term, you'd aim to run continuously and build up to 6 reps.  That will see you meet your target comfortably. 

How does that sound?

25/07/2013 at 12:48

If you have room for another session (ie 4th session per week) a hill sprint session would be good; Find yourself a nice steady climb of 2-300 metres.  Warm up as usual, then run up at a pace that has you working reasonably hard, jog slowly back down.  Again, reps - start with 4-5 and work up to 7-8.  Pay attention to gait, posture, centre of gravity, work your arms on the uphills.

25/07/2013 at 20:57

So per week :-

1) Long Slow Run of 13-15km each week - 7.30 pace

2) A slow/normal run of 8-10km each week - 6.30 pace

3) Interval run of 6km with 1km warm up then 3 to 4 x 1500m intervals at 5.45 pace, with 90 second break inbetween.

4) Hill run with 1km warm up then 4 to 5 hill climbs building to 7-8 hill climbs at a around 6.00 pace

If i beat my sister after all this, i will have to post you a bottle of Vodka or something

27/07/2013 at 08:38

 I'm a red wine drinker mostly

the 1500's - 1st week or so is 6k but as you build to 6 reps obviously total distance builds up to 9k plus warm up / cool off.

you might find that 6 pace a little tough by rep 4 on the hills, see how you go.



28/07/2013 at 22:43

Did an 8km time trial in 47.46, stopped short of 10km to avoid pushing too hard, or was it that i was tired... hehehe.


04/08/2013 at 10:47

how long is long?

how slow is slow?

there are mitochondrial and other important benefits from "LSR's" just as there are different kinds of physiological benefits from other types of session eg hill reps.


to just run a long way, very slowly is a little naïve....just saying! most exercise will help increase fitness. Marathon training will help your 100m time; 100m training will help your marathon time...just maybe there is a better way by doing the right type of training for your level of fitness; amount of available time and desired distance.

10/08/2013 at 12:32

Been on holiday for 8 days eating crap and not drinking water but cider.

Got back today and tried for 10km to see what i could do.

Managed 6km in average pace of 5mins 52secs. Had to stop I was dead, dehydrated and legs aching like hell LOL.

Need to drink water and get back on it.

4 1/2 weeks until my Salford 10km. I HAVE TO CRACK THE 60 MINUTES BARRIER.

10/08/2013 at 12:54
No wonder you were suffering, first run back after holiday and trying to go faster than 10k race pace?
Don't try and rush yourself back into it. In a week you should be back to where you were before the holiday.
10/08/2013 at 13:53

cheers Millsy1977, I guess i was a bit mad, but at least i stopped rather than pushing it too much.

Will do another 5km tomorrow night at a slower pace i think.

10/08/2013 at 14:22
Yes take it easy and build yourself back up over a few days.
You will be fine by the end of the week.
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