Sub 2:30, Anybody up for it?

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03/05/2004 at 11:25
As the sub 2.45 thread drifts off into the distance, anybody fancy having a stab at this. I know quite a few managed to get near to or under this mark, so what are your plans now.

Me....Ran 2:33 and plan to try for a sub 2:30 later this year, where I don't know yet.

Br, I know your keen, and I should think Mike B and Smashy will be going for it, although I believe Smashy is waiting till next year.
03/05/2004 at 12:41
Yes Pete, my head is up for it. Hopefully the CV system and legs will follow:)

I'd be interested to see how people plan to get there.

For the summer I'm mainly focussing on getting 5k/10k times down then from July onwards I'll switch back to marathon specific work leading up to Abingdon on 17th Oct. Target here is 2:35.

Then build up a big base mileage in Nov and Dec before an assault on 2:30 at FLM 2005.
03/05/2004 at 13:38
Pete - I haven't made up my mind yet WHEN I'm having a go for 2:30.

It will either be FLM next year, or Florence or La Rochelle in November.
03/05/2004 at 14:20
Pete, I'm in!
I imagine I'm going to come up short, but it won't be for lack of trying...
03/05/2004 at 14:42
Good to see a few up for the challenge.
Pantman, did I not read somewhere that you were doing 100 miles a week? The Abingdon thread I think!
BR, like you, I'll be using shorter races to build up my speed before putting the mileage up for a marathon.
Mike B, can't see you waiting till next year, you were so close!
Good result for you at the nationals, did they call on you or let you rest?
03/05/2004 at 14:43
MB...meant road relays not nationals
03/05/2004 at 18:56
Yep, Pete - but I plod slowly (relatively).
Did my highest ever (120+M) last week and am having an easy week this one (with one race).

Hope to be holding 100M regularly over the coming months with a "down week" and race every 5 or 6 weeks.

But I still have 18lbs to lose = 27secs/mile (approx). Without that loss, I'll be struggling to hit 2:40...
03/05/2004 at 20:00
Well, what the hell, I'm in, but I think I am more interested in hearing about training for 10k such as optimum mileage, good 10k sessions and the like at the mo, so I may be reading more than contributing unless I decide to go for the autumn marathon (or I get a call saying I am going to Ahtens!). If I switch to an autumn marathon, I will decide in July, but otherwise the focus is 10k.
03/05/2004 at 20:45
Smashy, would it be worth doing a 10K schedule with a bias towards a slightly higher mileage and a longer long run, if you are looking to the marathon for next year still? Just a thought...
03/05/2004 at 20:49
And I hope you'll be a regular poster if only to encourage the rest of us, Smashy... :-)
03/05/2004 at 21:15
I am mainly lurking (please let me! :o) and interested about the training. Clearly, 2:30 is many years away and too far out, would possibly need stem cell implants to get there! Need to achieve better times over shorter distances first, that's what I am currently focussing on. If I ever will be in a position to run a sub 32 10k, maybe I would think about it.
03/05/2004 at 21:25
Having done 2:39 at Amsterdam in October last year before getting stress fracture in end jan/feb, I will ideally also be looking to get very close to sub 2:30 at London next April.

Am looking to repeat 2:39 possibly lower a tiny bit this autumn and then have a real push over the winter. Think i missed too much time out earlier this year with fracture to have a realistic chance this autumn already.

My idea is to build up my mileage and get a few solid weeks of ca 80-90 miles under my belt.

Simon
04/05/2004 at 06:15
Pantman, you're right. And that is my plan. 63 last week, 70 this and 80 next. I will then decide whether I go to 90 or whether I have an 80/80/80/60 pattern, 80/80/60 or 60/70/80/60/70/80 cycle. But intend on holding my 10 mile and 15 mile runs as medium and long distance. AS for LSD, my 15 miler this weekend was 5 minutes faster than I have ever done it previously (and I wasn't hanging around before). Hope this means something! So, feedback greatly appreciated from people that have run 32 min or less 10k - how did they get there?
04/05/2004 at 14:09
That is some improvement, Smashy - do you have HR data to compare? Was the HR much higher on the faster run?
04/05/2004 at 14:29
Would love to go sub 2:30. Have been in touch with a running coach and will try to be more professional with my training over the next 11 months. Maybe be ready for FLM next year.
04/05/2004 at 16:05
Did 32:08 a couple of years ago.

The mileage wasn't particularly high (maybe 60 a week) but rep sessions every tursday and thursday with either a rep session, race or long run at the weekend.

The real key I think was the high volume of reps, that's what I have always:
a) run well off
b) enjoyed!

I also think the fact that the race was Eastleigh is significant - it is a VERY fast course (no net drop so legal) with a quality field.

I'm dubious about the merits of running too high milage when training for the 10k, but i guess it depends what works for you, I just find that if I go over a certain limit my body says "no" and running + working + not enough sleep causes my body to break down.
04/05/2004 at 21:55
MikeB, Thanks. It seems that lower mileage is the way to go - I would be interested in what your rep sessions actually consisted of - how they progressed etc. When is Eastleigh? September/October would be handy!

Started Silverstone tonight and dropped out half way despite leading by around 1 minute. Someone please remind me next year that it is not a good idea to do this race 2 weeks after London! Tried it last year and the year before - dropped out 2 years ago and stopped at 5k for 1 min last year and carried on! Not fussed though. Fastest I have got to halfway there! Weather was diabolical to say the least!
05/05/2004 at 02:08
Eastleigh is march. I wasn't training for a marathon that year though.

Victoria Park (Middlesex + Open 10k) in September is a dead flat, 3 lap course. No prizes though, just county medals to those eligable.

As to what my rep sessions consited of, I don't have diaries from that year, but typical sessions would have been.

About 6-9k of volume on a Tuesday, medium (400m - 1000m) length reps - most likely to be on flat grass (football pitches).

e.g. 8 x 1000m off 90 sec jog
10 x 800 off 90s
3 x 1000m, 3 x 800m, 3 x 600m, 3 x 400m off 1:45; 1:30; 1:15; 60s jog

2 x (6 x 500m) off 90s / 3 mins.

Either hills (12-14 x 380m or sometimes more but shorter) on a steep road hill with a jog back recovery or shorter reps (200s or 300s - 4k to 6k volume) again mainly on flat grass in the winter.

At the weekend:
Either - cross country race or tempo run or fartlek on saturday
AND
Either long off road run
or
Long reps (e.g. 6 x 1500m) on Sunday. Sunday reps are on a hilly cross country type course. Often followed by 10+ short (100m) steep hills for leg speed.

You're welcome to see my training this time round in build up to 2:33 at London. I'm now logging on an Excel sheet. I just don't have Excel at the moment on my PC but this will shortly be fixed!!
05/05/2004 at 07:25
MikeB, thanks for that. I would be interested to see your marathon buildup, although I can't think that it would be too different to mine. The area I am so totally clueless on is this 10k millarky. I really don't know how I would cope with just 50 miles a week - did you do loads of cross training to make up some training time? ideally, I would like to be training for 10-14 hours a week.
05/05/2004 at 08:49
Ok - well you can do a little bit more than 50 then, but work towards maybe running 80 miles a week, but with more short runs rather than the one or two longer runs.

If I'm off work, or working "9-5" my week will look like this:

Monday - 2 x 40 min runs
Tuesday - session
Wednesday - 30m AM 50m PM
Thursday session
Friday - 30m AM 40m PM (one run if race is more important)
Saturday - low key race / tempo
Sunday - 90m steady or long reps

however I work shifts and don't often get two runs in like I'd like to, except on rest days, or if I'm working nights.

As for cross training in the autumn I was doing half an hour of core stability work on sundays, wednesdays and fridays (except before big races)
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