Do I have potential?

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03/09/2012 at 18:38

Well, 18:43 on a 5k course which includes hills, if on a straight course I could probably have a 20 second faster 5k, thats irrelavant though. 

Surely if you want to improve your times you have to run at a pace faster than your current race pace, isn't that common sense?

Thanks for the reply btw! 

03/09/2012 at 19:20

Mike, is that the same course that has the 1km on a running track? If so, you can't complain about hills, as a track is as quick as you can hope for.

Where did you pick that track session up from?

When I've done 400s, just for comparison, I've done stuff like 10x400 at 5k pace, or 16x400 at 10k pace.

You're kind of inbetween those 2 for rep quantity. Also, you might want to look at a 60sec recovery, rather than 200metre jog, which presumably is about 90secs or more? Otherwise, you're taking longer on the recovery than the rep, which makes it too easy.

Edited: 03/09/2012 at 19:21
03/09/2012 at 19:38

Stevie, I did 18:45 at heaton parkrun last saturday, and theirs no track on that course, the 750m on the track at bolton does help, but the 200m uphill section which i estimate at a gradient of 25-30 degress doesn't, which you run up twice during the course, and there are other smaller uphill sections. Until you've run the course yourself, you can't really comment on how hard it is. 

I got 13 x 400 because that equates to 5200m, so im able to maintain a faster pace for the full 5k distance.

Yep, thats my plan, before I reduce the interval time I plan to reduce the recovery time to as little as 30secs, that session I just did was between 90-100secs recovery, so a couple months before I get to that point. Next interval session I plan to do 800's at 2:50 pace x 7. Not sure what my recoveries will be yet, I might push for a 2min recovery and see how that feels after 2-3 reps. 

03/09/2012 at 19:53

That is true young Mike that is true, although you don't know I haven't

However, giving disclaimers about the hardness of courses and conditions and the time in theory it's cost, is a key thing to develop as a runner

I think you're doing too much distance, and too fast for those reps.

It's asking a lot to do further in reps, then the target race pace.

However, I feel you'll decide to do it your way. For now at least...

03/09/2012 at 20:10
Mike - I'm not sure why I'm replying, as I share Stevie's view that you will just say "yeah yeah" and carry on doing your own thing.

However, I will give it one more go......

The point of training is to create a stimulus for your body to adapt. This works best in small, tiny, steps. Therefore, training at paces based on your current fitness (rather than what you want to be able to do) is best.

If you want to do an interval session at a pace quicker than your current 5k pace, then IMO you should reduce the distance (maybe to 8 * 400). Alternatively, if you're going to run longer than 5k of quality intervals, do them at your 10k pace - I guarantee if you do them for long enough, they will lead to you improving....

Over and out.

03/09/2012 at 20:15

You read my mind, I'll give it a few weeks at my current intensity of interval training and see how the legs feel, im sure it makes a difference that I'm younger than most runners i've talked to on this forum, and therefore when you guys say I should run slower as such, should remember that I have youth and my legs should recover faster. Diet helps to, the fact that I don't drink alcohol or eat fried food anymore should benefit me, and I ensure I eat/drink proteins asap after every workout and I have supplements(Glucosamine Sulphate) everyday which helps to maintain joint suppleness and flexibility. 

03/09/2012 at 20:19
03/09/2012 at 20:29

YP i've done some research on google about intervals, how fast to run them etc, every article says you should run them faster than your current race pace, I've read about runners doing 13x400's, at a slightly faster pace than me but still having no problems and they are benefiting from it more than if they ran it slower. 

I understand what you mean though, your trying to encourage me to not get injured and push too hard too fast, if I do get niggles, I won't push the injury.  

03/09/2012 at 20:37
Paradoxically, I don't have youth and my legs don't recover . I drink alcohol (lots of it) , eat lots of fried food, don't take any protein or supplements and usually bimble round parkrun in 18.44.

Of course, the course is hilly, wind-swept, over-long and I'm usually nursing a hangover!
03/09/2012 at 21:41
Dash - LOL

Mike - to be honest, I don't really give a toss if you get injured. You've shown over the past 128 comments that you're not getting what people are telling you, so I'm outy.....
03/09/2012 at 21:52

Mike, Google is great isn't it. You can always find the answer that you want to hear.

03/09/2012 at 22:22
Mike age has nothing to do with anything here.

Maybe you recover quicker but if you don't train in the right zones you don't improve the way you should.

You're training too fast. Training too fast= abrupt and short term plateau and increased potential for injury. Simple as that.
03/09/2012 at 22:45


I would back up what everyone else is saying regarding training. I do one intense fast session a week on the track making up about 5 miles of my weekly mileage (75+) as my training is based around long distance races so everything else is a variety of lower intensity, longer distance and 90% of my training is on trail but can still run a reasonable 5k. If you listen to soem of the guys/girls here you will see progress in a realistic time frame. If you ignore them... well that is what is happening now!

Pethead    pirate
03/09/2012 at 22:55

If you want a blog where you can have a monologue about your own misguided training and not heed a word of advice from others, I can recommend WordPress! 

04/09/2012 at 11:19

MIke, I'm not going to slate you for running your reps at quicker than race pace - you're hardly the only one out there doing that, and I have done it plenty myself. 

But the main issue is that you don't seem to have set out to do the session with a clear idea of what you wanted to achieve.  As pointed out, your recoveries are longer than your reps, which would indicate that the session would be more about speed/form than anything else - but if that were the case you might want to reduce the number of reps.

With this kind of track work, you really need to set out knowing what the point of the session is - or have a session set for you by someone who knows what the point of the session is - as opposed to pulling length of reps, length of recoveries and pace out of a hat.  Which is where, as usual, the advice to join a club comes in again.

04/09/2012 at 11:53

Read Daniels Running Formula, I've found that very useful regarding training paces and recoveries.

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