The Mileage Link Between Training and Racing
Great tips Moraghan.
You're spot on when you say people get hung up on racing further and further and that people think you HAVE to run marathons. I have been just as guilty of this as a lot of people and have now realised that I can't really devote enough time to training for a quality marathon time. I think this is reflected in my PBs at shorter distances and marathon. Marathon PB is 3 hours 34 but my 10k PB is 39:00, 10 mile is 62:05 and HM is 1:31 (currently training for a sub-1:25 in November which touch wood, I'm on track for). I find the "shorter" distances much more enjoyable and easier to dedicate quality training to.
I've enjoyed reading all this and it gives an over view on training / racing / distance that I've not seen much of before. Appreciated that you took the time Moraghan.
And I'm guilty as charged! Currently training 25miles in a good week and doing half marathons ... (pb1.37). Cardiff HM is coming up and then I'll try to take this on board (which will involve an alarm clock as the heart is strong but the spare hours in the day are few...).
woah - there is a lot there, and at a glance it looks very useful.
'Training specific' springs to my mind as a general response. I am having to effectively start again after injury, so will take a look at more detail and see how/if it can be applied to myself.
Thanks - I was half expecting to get accused of elitism or some such nonsense.
i-plodder - that's a good question and I suppose my answer will illustrate what I mean!
A great workout for HM racing (and actually as upper aerobic prep for any distance) would be a marathon pace progressive run. So, run continously:
2m easy || 1m steady state || 3m @ MP || 2m @ HMP || 1m @ tempo || 0.5m @ 10k || 0.5m slow.
So that's a great quality workout for a HM because it hits paces either side, hits race pace and has you do quality late in a longish run but it's 10m in length, needs building up to (it's very tough) and needs considerable fitness (and a considerable easy mileage base) to complete.
Another might be 2.5m easy || 2 * (1m @ HMP, 1m @ MP, 1m @ tempo) w/ 2:00 jog rec || 0.5 cd
Or straight HMP reps / 10k reps / short tempo run (in moderation).
Off 25m per week those workouts would stick out like sore thumbs of course and any quality session you tried to do that was proportionate to your weekly mileage would be difficult to claim real application to HM racing....which I guess was my point!
Moraghan - you elitist cnut
No, don't try and build up to that over 6 weeks!
Your quality work is about right for your mileage at the moment but, as I said, not a great position to be in quality-wise when in training for a half - but that's life, make the best of it.
Moraghan, this is so helpful. Thank you so much.
May I ask a question/favour too? My daughter is 8yrs. We started running in January and have slowly built up to 5k (I do 10k). We are currently running 5k at Park Runs every Saturday and I am hesitant to allow her to run much further at her age. But she wants to improve on what she is currently doing. Our 5k time is between 29-31mins depending on how she feels. Can you suggest a programme that would be suitable? Our running is mainly done on pavements with an occasional trail run thrown in as a fun day out.
I'm not able to suggest anything specific - nothing personal, I'm just not familiar with the needs of runners of that age.
I would think the best thing to do would be to contact a running club - but only one that has a track and field team. Given your daughter's age it's probably a good idea to try different events and a club would give you that opportunity and you can also keep running together at easy paces away from the club.
It would be nice to get her an environment which encourages her to do some sprinting, jumping and developing all round athleticism than boring, slow straight ahead stuff!
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