So my current plan has me running three times a week, doing one 5k normal run, one 4-5k tempo/interval run and one LSR (10-13k). I'm planning to do a 10k race soon, then if that goes well do a 10M four weeks later. My question is how would you change my plan between the 10k and the 10M in order to get the best (one off) time in the 10M? I am currently contemplating:
1. Upping LSR mileage only
2. Upping mileage on mid-week runs and getting a little closer to 10M on LSR (say 14.5k)
3. Adding another short run (3-5k) per week
4. Any other suggestions that don't up mileage by more than 10%.
Squall88_uk, because that seems to be what everyone recommends. Also judging by my training so far this year 10% per week is about the best I manage (even when plan says different), so unlikely to actually do it if it's more than 10% (at least on my LSR).
rach72, so essentially option 2?
You could vary your intervals sessions- do longer distances, or more intervals or faster intervals. Or for you tempo sessions, you could increase the speed of the fast bit. Sounds like you are doing really well and taking a sensible approach.
Good luck with both the 10K, and the 10m and you'll be doing a HM before you know it. ( so sort of option 2!)
Thanks for the opinions.
I suspect the 10% is more of a mental thing than a physical thing, but I don't want to injure myself and I'm not in a hurry to up distances particularly, I'm just chasing the times/distances I need for one of our club awards, so I might stop increasing once I get to 20-25M weeks anyway.
I was thinking that doing slightly longer mid-week runs would make the 10M seem not so long, but maybe you're right that upping frequency and therefore improving recovery would be better. Hopefully speedwork will take care of itself after the 10k because I'll be able to run with my club then (working away from home at the mo).
Haven't got a Garmin (or even a HRM), so that option's out.
I'm sure you're right that the 10% isn't rigid, but seeing as I'm not a natural runner, I'll stick to it for now.
Got a while to decide how I'm going to change my training, so keep the suggestions coming.
I'm already going over distance for the 10k, but I'm trying to consolidate the gain, so I don't slip backwards after the 10k (as I have before), hence why I feel I only really have four weeks to get up to 10M. I would usually want to be sure I can do the distance, but I've not got that much time to recover from racing the 10k, before the planned 10M, I know the time between them isn't ideal, but apparently it's a really fast flat course, so I figure if I'm going to get the time I need it will be there.
I'll be more likely to up the frequency once these races are over as it happens, and I have done it before (briefly) and saw some results.
I always have a rest day after my LSR anyway. I didn't think of looking at the RW plans.
Thanks for the suggestions.
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