I used to run as a kid at a reasonable level. I am now 38 & my "training" during the last 20 years has really consisted of nothing more than the odd run here and there, keeping things up for no longer than a couple of weeks at a time really. I remind myself constantly that even though I keep trying & failing to start running consistently again, I must not stop trying.
I feel in a much better place now, I have had problems in the past (with alcohol amongst other things) & these have contributed to my fitness demise. Anyway to cut a long story short I decided 2 weeks ago to start running again with the goal of breaking 40 minutes for 10k. When I was 17 I could comfortably do this as I could run a mile in 4 minutes 30 seconds, 3000m in 9 minutes, and the 800m in 2 minutes 2 seconds (I was mainly track training). I am no where near these levels now, have regularly finished last in the parents school sports day races which illustrates the magnitude of my downfall.
To cut a long story short I have decided to go for it, all or nothing so to speak and have made it very public on my facebook page that I will break 40 minutes for 10k in 10 weeks. I have been training for 2 weeks, and so have 8 weeks left. I ran 8 miles today in 1 hour (about 7 1/2 minute miling). I did a little bit of interval training on the road on Wednesday (2 x 1 mile reps in 6 mins 50 and 2 x 800m reps in 3 mins 20) with 3 miles running in total before and after at 8 minute mile pace.
So far I have trained 5 times. Today was my 5th session (8 miles 7 1/2 minute mile pace). I have calculated that I need to be 1 minute per mile faster to break 40 minutes. 8 weeks to go. I ran 6 miles last week in 44 minutes. Any advice would be greatly appreciated.
I thought the pace was faster tbh. But then again I set off steady, the first mile was closer to 8 minutes as a warm up. My legs were still tight from Wednesdays interval training and so even though I didn't go flat out from the off, I was pretty much done towards the end. My problem is that my mind remembers how to run fast(ish) but my heart, legs & chest will not have it. I will take a look at the thread for sure thanks.
Do you think I can realisticaly achieve sub 40 mins in 8 weeks time ? Even if everybody says no I am going for it anyway, will be entering the first event I can find semi-locally at around the 1st July to get an accurate time. But if people are doubtful I need to know what extra measures I need to take to up my game.
I'm often surprised by what people on here can achieve. If after only 5 training sessions in two weeks, you've gone from being last in sports day races to managing 7:30 min/miling over 8 miles then you've obviously got your base fitness coming back rapidly! Barring you speed/interval session I'd say from what I've been told on here over the years that the most important session is going to be your weekly long slow run to get that endurance up - longer but slower.
Good luck to you!
Stephen Fox 5 wrote (see)
I remind myself constantly that even though I keep trying & failing to start running consistently again, I must not stop trying. I have had problems in the past (with alcohol amongst other things) & these have contributed to my fitness demise. To cut a long story short I have decided to go for it, all or nothing so to speak and have made it very public on my facebook page that I will break 40 minutes for 10k in 10 weeks. 8 weeks to go.
I remind myself constantly that even though I keep trying & failing to start running consistently again, I must not stop trying.
I have had problems in the past (with alcohol amongst other things) & these have contributed to my fitness demise.
To cut a long story short I have decided to go for it, all or nothing so to speak and have made it very public on my facebook page that I will break 40 minutes for 10k in 10 weeks.
8 weeks to go.
Why do you have to do it within 10 weeks? And what happens if you don't? Your opening statement sounds sensible (keep trying to get into good habits) but the rest doesn't sound that helpful. Is an 'all or nothing' approach really going to help you build a sustainable habit? My advice would be to try to stop thinking about things in terms of 'all or nothing', 'success or downfall/demise/failure' and instead think about consistent, regular effort without a time limit or deadline.
Slightly grudgingly, I really do appreciate the critical honesty voiced by members who have taken the time to reply. I completely realise that this is a stretching target, and understand it will be no mean feat if I achieve it. My legs today are telling me I worked particularly hard yesterday and I can feel my shins are on the precipice of an injury. I will not run on them now until the aching has completely stopped, when my legs and shins have recovered. I hope I haven't pushed them too hard too soon. I believe I will just about get away with it and they will fully recover within 4-5 days.
It have listened to the advice so far, and I am paying particular attention to the notion that steady running should also form a part of my training. It may in fact be that the next run I do will be steady and not timed, partly in response to the advice on here and partly because I will want to ease my legs out of their current state. However I believe that in general I will continue to aim for the sub 40 minute time in my specified time frame. I think I can achieve it as I firmly believe my body will heal and become stronger under intensity but I will absolutely rest 100% in between intensive sessions until I feel completely recovered, whether that takes 24 hours or a week.
I am not claiming I am right in my approach, merely testing my hypothesis as I believe I could be. My failings in the past have been around lack of consistency due to motivation rather than training techniques and so I can't be unconvinced just yet that my technique will not work. Once I have broken 40 minutes, I will aim to just take one minute at a time off perhaps every few 3-4 months but I firmly believe the sooner I break a psychological barrier of 40 minutes (even if it seems arbitrary), the more comfortable I will feel within myself to carry on running.
If I do fail though within 10 weeks as it has been mentioned I am simply setting myself up to fail, (8 weeks remaining) I simply need to have the conviction to keep trying.
It is just important for me to have a goal. I will however give particular attention to advice given by muddyfunster and put less pressure on myself on every single run. I have looked at the Mcmillan calculator and will be trying to fit in some 400m intervals to attempt to increase my leg speed to hit the targets over the shorter distances. I sincerely hope as cougie has suggested that I will not quit & disappear but will learn from my results and listen to my body.
Thank You so far. It helps keep me motivated. I will post on here which 10K event I enter on or around the 1st July as this is 10 weeks and post a link to my result. I will keep this forum updated with my progress too. I am not saying people are particularly bothered but it does help keep me focussed.
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