Advice on the Victory 5

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07/12/2008 at 16:26

Do you ever learn Paul?, setting off too fast....I swear your heads full of concrete sometimes!

Forget your mileage, do the 4 quality sessions and  2 threshold sessions in the fortnight......Everything else is easy, you can log the miles or the time, its irrelevant. If you ache 1 day do a 30min easy run, if you feel good another day do a 45min easy run.

Try and get one run in, over the hour, up to 90mins weekly if possible, fortnightly if not.

Oh, and that 1st mile probably cost you 30/60 secs, on your overall time.

Edited: 07/12/2008 at 16:28
M...eldy    pirate
07/12/2008 at 16:51
thats what I like .. a few words of encouragement 
07/12/2008 at 16:56

Paul doesnt need encouragement,....he needs a kick up the arse!

I'll give you a little encouragement tho Melds! .....and then we can talk about your running!

07/12/2008 at 16:56
M.eldy wrote (see)
thats what I like .. a few words of encouragement

know what you mean

07/12/2008 at 17:00
Sorry...just for Pammie, well done Paul.
M...eldy    pirate
07/12/2008 at 17:07
But even sometimes a kick up the arse needs an accompaniament to be effective  
07/12/2008 at 17:09

Youve lost me Melds.....Have you just made that word up? Its a good one anyway.

*now wheres that dictionary*

M...eldy    pirate
07/12/2008 at 17:10
I couldnt spell it and gave up  
07/12/2008 at 17:14

How do you accompany a kick up the arse?.....Do you mean with a pat on the back?

I always forget that bit, damn!

07/12/2008 at 17:23
Functional advice is always welcome! The fact its slightly abrasive just fits in with Yifter's personality!

I made the mistake of going out with one of my club's runners who was aiming for 32. I thought it would be good to trail him till the halfway mark then ease off a little and hit it again at the end. Turns out he actually did 30'21"...

4 interval sessions and 2 threshold sessions a week... got it.
07/12/2008 at 17:30

A f*cking

If you can do that lot in a week, you'll be beating Bekele! like a dagger in the heart!

07/12/2008 at 17:32

unlucky Paul though still a good time. Think though to carve over 2minutes off that within 2months to get sub 30 like some guy earlier on this thread said is a bit optimistic. Long term maybe though.

However, the 40-50miles a week is spot on, i've done that for a good few months now. Did a 5k race dressed as santa today..even in that suit and running at what i felt was casual knocked out a 17:32 5k time. And my best time ever was 17;45 before that but generally 18mins but which felt flat thats encourgaing. Only now do i feel in sub 30mins 5miler pace though.

Whens yourr next target?

07/12/2008 at 17:34
Haha! I meant a fortnight, not a week. My typing can't keep up with my mind.

My next race is the Eastleigh 10k in February/March(?!). So i'd like to get a PB (41'40" or under) for that.
07/12/2008 at 17:40

Start another thread then Paul. Lets see if youve learnt anything freom this one.

To answer Stevie, the only reason I think he could knock off enough time to go under 30mins in 2 months is, simply because he hasn't STARTED to train properly yet, and I think with the proper training, Paul will see sharp improvements.

07/12/2008 at 17:42
It's true, I do piss around a bit. Short attention span and all that.
07/12/2008 at 17:53
At last Im in total agreement with you
Edited: 07/12/2008 at 17:53
07/12/2008 at 21:35

well done all today, perfect conditions.... I was planning a PB attempt (31:33) held from 3 years ago at Hanney 5, have been doing 35-45m base for the last 10 weeks or so, and that has included 2 PBs at 1/2 mara, a 10m PB and 2 5 k pbs, the 5ks have been used as speed work most weeks.

Was expecting to hit 30:30 31:00 today.... went off very fast and tried to hold it, got in with a group at 2m and stuk with them, ended up doing 5:50, 5:56, 6:08, 5:54 and 5:51 for a 29:42 finish, and very happy.

The moral to the PBs above is the fact that I have been running heavy for 9 and 1/2 years, decided it was time to ditch the rubber ring and changed my diet, 12 weeks later and 2st lighter and so solid base trg and I have PBs at 4 istance and times I never thought possible...

Impossible is Nothing as per the advert....... hope this helps

Well done to all racers again today.

08/12/2008 at 10:26

well you can all now have a look to what your PB face is...

 Race photographs on

08/12/2008 at 13:13

Good luck with the 2 intervals and 1 tempo per week thing -rather you than me...

08/12/2008 at 20:38

what is wrong with me....
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