If you get a good block of training in by the 10th November I would think you will have a decent chance. I wouldn't bother doing any sort of taper for the one on 30th September.
The key for me I think was a 4-5 mile tempo run at around 6:50/mile pace every week (sometimes mile intervals slightly faster) and just getting a consistent block of training in without niggles for the final 8 weeks etc.
I found the parkruns quite useful as well just as a guide to whether the training was working or not. I'd say 19:20 - 19:30 is a must for 5k to crack 40 for the 10k.
Good luck with it and keep posting your progress here
Thanks for yoru encouragement
Absolutely re no taper for 30 September.
Training paces for me are 5:15/km easy, 4:30/km tempo and 3:30/km speedwork. I'm happy with those but curious how they compare with yours?
So far I've done loads of easy and easy long runs, treated my parkruns as slightly fast tempo runs and erm ... not really done any speedwork yet. But that's all about to change. I've been deliberately breaking myself in gently as I'm nursing a long standing sciatica problem - don't want to set it off with anything to extreme without building my general stamina and core strength first. Being older generally means I need to be more cautious than you too!
Iwan, just read your post properly and seen your tempo runs @6:50/mile which equates to 4:15/km so a little faster than mine. Which is kind of what I'd expect since you achieved the goal with relative ease ... I'm going to be dipping in by a second or two I think and even then it's more touch and go than, with hindsight, yours ever was
What about your speedwork and easy run pace?
Did a tempo yesterday : 2k easy, 4k at 4:30 and then 1k easy warm down. Felt good, but as you say tempo distance has to increase.
1000's at 3:45/km is not so different from my 3:30/km pace. But I wasnt' thinking of actually running a whole km interval Just an indicator of pace. Probably 400m initially working up to 800m with 2 minute recovery jogs. I take it 2:57 is your 800m time, not the per km pace? (Having checked, 2:57 for 800m is equivalent to 3:41/km again not so different.)
We'll see how my interval efforts go once they start.
Don't worry - I'm not. Just good to share.
I am definitely reading around elsewhere.
[Note to self - fnd the Middle Ground thread ... Found.]
[Note to YP and Iwan. My only successful HM to date was 1:38 in March 2010. Second HM in June 2010 my knees broke down (ITB) and that started my long break from running. Intense sciatica 2011. Started running again late this February. And here we are ...]
Thanks Iwan re ITB. After HM breakdown in 2010 I had physio and then orthotics fitted and now that I'm back to running they seem to be doing the job. And yes, I remember the joy of foam roller as part of physio recovery! Gradually tapering up my long easy run and zero symptoms so far. Up to 15k at the moment so will be considering HM again soon. My one successful HM was Bournemouth which I'd recommend. All being well I'll run it next year.
Iwan Bournemouth HM is usually last weekend in March I think.
I like that we all have our own way of doing things and that whilst some may be radically different from our own - moor man and mattl - we still take an interest in how the other half runs ...
I think that actually pretty much any approach "works" until you approach your own potential best. For example no matter what training plan I formulate I know that losing another 3kg would probably be the simplest first step - I'm 5' 10" and currently at 73kg having restarted running at about 80kg. Certainly moor man and mattl's "running hard" approach would have ensured I lost the kgs more quickly I think. As you approach your potential I think that the 'science' of a good programme can really help. But, at my level, I really I think I just find the process of considering my plan and executing it motivating just as moor man and mattl have found running hard to be thing that keeps them going ...
So, anyway, new parkrun PB of 20:46 at the weekend. Was aiming for 20:20, but accidentally left my (footpod based) watch calibrated for an "easy run" rather than "race pace" and so was over-recording my speed and distance. Watch read 5.31km at the end. That extra 0.31km took me just over a minute Dulwich parkrun is flat and 3 laps so by the time I heard the first time call (13:55 after 2 laps) it was too late to correct.
My highest total too this week. But 36.5km / 22.6 miles including all events, not quite in your league yet people!
Also I've just started a running technique course at www.runningschool.co.uk (East Dulwich) which is proving really interesting. Will see how that combines with my continued running and weight loss ...
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