I'm putting together a race plan for next year, my club championship being my running A-race. I remembered I have a copy of Run Less Run Faster (or whatever) somewhere (has anyone seen where I put it?) and have plans to use it.
My mentor is away on hols at the moment, so I shall bore you all with the inane questioning....
If I derive my 5km time from my Feb12 HM time (98m09s) I get a 5km time of 20m40s. If I use this to base all my pacing on, won't I just end up with a HM time exactly the same as I already have, or will it make me faster purely through having to have HTFU during the training? Given that I have hopefully got a great base now and this year I comfortably took off 9 minutes from Feb11, can I realistically run a sub 90m in Feb13? Or will it be a sub 90 or die trying? 6:52min/mi seems awful fast
Has anyone here used the FIRST HM plan? How realistic was the plan for you and did it pay off?
Back to sleep!
Hi, I used the Furman HM plan last year and had great results. I started on their 10k plan in the summer, and despite the lack of any runs over 10 miles, reduced my HM from 1:42 to 1:35, then followed the HM schedule and reduced that PB further to 1:31. I got down to 1:30:25 in the spring after a winter of just base training and I'm hoping having reintroduced some Furman sessions I'll be able to go sub-1:30 in the autumn.
Definitely base your training paces on the 5k time at least initially - these are all hard sessions and some of the intervals particularly can be impossible anyway without trying to go even faster! - but I found that as I got fitter I was able to adjust them down a bit when it seemed natural to do so.
As to whether you can realistically go sub-1:30 by February, it's hard to say - it depends on so many factors. Taking a further 8 minutes off your PB will be much harder than the 9 minutes you took off this year, but there's plenty of time so it's not out of the question. 6:52 may seem very fast to you now but then your current PB pace probably seemed very fast to you a year ago!
Replacement book arrived this week, and a new 5km PB today.
I recall Furman's paces being fast, but I didn't think they were that fast! I raced my last HM at 7:30, and my first long-run is to be 8 miles at that pace.
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