How can I get faster? - Training

Jack Army

26/08/2005 at 15:39

I'm marathon training at the moment and since doing good weekly mileage regularly (40+MPW including Yassos and other speed work) i've noticed my times come down.

My 5K time is hovering around the 20 minute mark and my 10 mile time is hovering around the 68/69 minute mark.

What I want to know is how to get even faster.I'm running on fairly tired legs at the moment due to the marathon training,so once the marathon is done and dusted what sort of training is advisable?

I want to get my 5K time down to around 18/19 minutes by next year and my 10K time down to sub-40.

I'm 21,female and have been running for a year.I'm doing Cardiff full marathon and Dublin in October.

Any suggestions would be great.

Thanks guys.

Barnsley Runner

26/08/2005 at 16:05

Run more miles. Try and get up to 70mpw.

Add doubles if you can.

Drop speedwork for a while as you make this jump then reintroduce it when 70mpw feels normal.

Jack Army

26/08/2005 at 16:13

Ok cool,well i'm off to university in a few weeks where the sport facilities and coaching are second to none.

Plus,i'll have a lot more time than I have at present to do doubles.

I've found that the speedwork has been the thing that has improved my overall strength and speed thus far,how come you drop it?

Thanks BR :-)

Aardvark

26/08/2005 at 16:26

You don't need to drop the speedwork forever. Most of the benefits of speedwork take 6-8 weeks to kick in. Endurance training takes much longer, but ultimately brings about greater improvements. So you would concentrate on steady running for a while then, as you get closer to your target races, reintroduce the faster work. You'll now be doing the faster work from a much higher fitness base.

Jack Army

26/08/2005 at 16:49

Ah right I see,I understand now.

Once I get Cardiff and Dublin out of the way this is what i'll do.

And i'll be having the guidance from coaches at uni so that'll help alot.

Thanks for that guys.

MikeB

26/08/2005 at 16:52

Where are you off to for uni?

Jack Army

26/08/2005 at 16:53

UWIC,3 weeks Sunday until I go.

Norbert Colon

26/08/2005 at 20:28

JA - I said a while ago that the fittest I had ever been was when I was doing doubles.

And Horray for this thread as it has given me the idea that I can claim my lack of regular speedwork is actually part of a plan !

Welsh Poppy

26/08/2005 at 21:20

Jen thanks for this thread made me realise that I can improve with doubles and increased mileage hoping to get up to 70 miles a week without speed work:-)

MikeB

26/08/2005 at 21:23

UWIC's got a good setup, at least one lad from my club's off there. Good luck.

Welsh Poppy

26/08/2005 at 21:26

I am not young and any help deeply thankful for:-)

Jack Army

27/08/2005 at 09:54

Thanks Mike,i'm really looking forward to it.

Doubles are definately the way to go.

Once i've done Dublin i've decided that i'm purely going to focus on getting my 5K and 10K times down and am going to forget about marathons for a few years.Like I said,i'm 22 (not 21-typo error!) and am going to have a break from them for maybe 3/4 years to allow me time to build up my endurance and strength.I don't want to end up injured.

But marathons are ultimately what I want to do so i'll have a good crack in a few years.

Hilly

27/08/2005 at 10:00

JA, you've got plenty of time on your side and that's a bonus. I reckon you should find it quite easy to go sub 20 for 5k and sub 40 for 10k with the increase in mileage. Best of luck!

Jack Army

27/08/2005 at 10:03

Cheers Hilly,that's what i'm aiming to do next year.So,hopefully all the doubles and training throughout the winter with a good base from the marathon training i'll get there.

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