sub or about 4h30 hopefully

my "favourite" sessions (i.e. the ones that make me hurt in the morning) are:

9 x (2 mins @ HMP + 1 min rec + 2 mins @ 10kP + 1 min rec)

20 x (400m or 1/4 mile @ 10k pace or faster + 1 min rec)

6 x 3 mins @ 10kP + 2 min rec (undulating course)

5 x 1 mile @ 10kP +1/4 mile rec

Week 1: 20 mins @ MP + 20 mins @ HMP + 20 mins @ 10kP (continuous)
Week 2: 30 mins @ MP + 30 mins @ HMP + 30 mins @ 10kP (continuous)
Week 3: 40 mins @ MP + 40 mins @ HMP + 40 mins @ 10kP (continuous)

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The basic purpose of intervals is to get used to running at faster than normal paces to make running (movement and breathing) more efficient and to get used to running at a faster pace. I would prefer to do the fast runs for a couple of weeks, then move onto the longer ones to make my body used to running at 10k pace in a run that overall, is longer than 10k. Increasing 1 mile reps to 1.25, 1.5, 2 mile reps means getting used to it so that in a 10k race you can either do that pace easily or better, go faster!

__________________________________________
MP = marathon pace (PB or target time)
HMP = half marathon pace (PB or target time)
10kP = 10k pace (PB or target time)

I like the sound of some of those sessions Jim, thanks. I like mixing my training up a bit, keeps the legs guessing!

Happy running this weekend folks, parkrun for me tomorrow.

hey, I knocked another 16secs off my 5k pb today   it's SO hard to geting faster!

excellent! well done! what's the time now?!

I'm aiming for a half marathon PB in April (haven't done much speedwork yet though!) and then a 5k PB and marathon PB in the late summer / autumn so it's going to be a busy training year! for the 5k I'll be doing long runs (leading to the marathon anyway) and lots of sprinty type sessions,probably based on that 20x400m but with a 400m target time of about 6:30 pace!!!!

Targets are
10k: beat the 48:41 from the beginning of the month
5k: I have a bet that I'll beat 21:45, which is 7:00 per mile! oops!!!
HM: I really wanjt to beat my 1996 time of 1:46:00!!!!
26.2: just to beat 4:13, which shouldn't be too hard if I get close to the other targets!

http://www.bbc.co.uk/sport/0/athletics/21474779

SILLY IDEA MO!!!!

I passed Tegla Laroupe 8 miles in, in 2010. Her gold medals and world records didn't count for much that year! (she was running with Richard Branson though...)

Hi Denise, welcome  legs are going to complain once you start upping mileage, usually follow 10% rule and don't increase by more than that. I find it helps to lay on my back, legs up against a wall - encourages lactic to drain, and obviously do stretches and then stretch more! What sort of nutrition advice are you after, pre run, post run, loose weight or just general?

Jim/andrew - my 5k pb is now 26.21 I am desperate to see that 25 one day!! I really struggle to get my legs moving quicker, I  am slowly chipping away at the time though.

andrew- hope you find your way back home from your run

its been a lovely sunny day here today - if you're looking out of a window!  the wind was like a brick wall to run against, I feel battered n bruised after my 12 miles.

30k race in 2 hours 52... that's a slight 24 mins quicker than my previous 30k race PB. YEEEEEEEEEEE HA HA HA HA!!!!!!!!!!!!!!!!!!!

Welcome Denise, I'll nag you into running an eating properly soon enough!

Well done all those doing LSRs, keep it up!

Morning all! Amazing result there Iccle Jim, well done.  

Bigeater, I'm training for London!  Well done on your 19 miles complete with negative split (I've NEVER managed to do that!) 

 JIm - well done! thats a huge chunk to knock of your PB!

Nice LSR there bigeater!

Denise, the first thing I did to improve my diet was to stop 'junk' foods. Pizza is fine, but make your own, n put lots of veg on it. Breakfast is a really important meal, porridge/fruit etc much better than packet sugary cereals. Aim for lots of colour on your plate!

Just some x training for me this eve, some upper body wts and core stuff. really enjoyed it.

my diet now consists of muesli and coffee for breakfast, fruit at breaktime, rice / pasta meal for lunch or a small gravy meal, and baked potato / pork chop / salad for dinner. I also have slimfast type milkshakes for lunch after a LSR rather than snacking on chocs

7.6 mile recovery run this evening! goodness knows what this week's mileage is going to finish on... could be very high as I'm not at work!

Hello all,

I am training for London, it will be my second time (last one was in 2006!). I finally got a ballot place after trying for 6 years

Denise I sympathise, pre-serious marathon training I would of considered myself a balanced healthy eater... Now because I think i need to eat more carbs im turning to ...pizza and chips etc... logic has gone out of the window

I have a question... I can not recall from my last marathon training when to start taking energy gels in training. They definately helped last time but when to start training with them. Ran 14 miles this weekend and felt ok....advise welcome?  

I took a gel for the first time on Sunday - 'ate' it about about mile 14 of a 15 mile run so nit sure it will have done me any favours. 

When I trained for London last time, I didnt take any gels, but I'd stop mid LSR to buy a lucozade drink and then carry on just steadily sipping away at that.  I never felt the need to have the huge boost from a gel.

Saying that though, it might be worth trying it to see if it makes a difference - that was the reson behind my logic on Sunday.

Diet has improved! I've had loads of nuts and seeds and fruit with low fat yoghurt, currently topping up with a home made bannana smoothie!

Making Butternut squash soup tonight along with my homemade WW chicken curry with rice - yum!

Hoping to do at least 8 miles tonight.