Significant Race Time Improvements

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22/03/2005 at 17:11
I want to set myself some autumn running targets but want to be reasonably realistic about it. Can you post what are the most significant improvements you have made over, say, a 6-12 month period and how you acheived it.

22/03/2005 at 17:15
I added a steady 5 mile run on every day that i was only planning another easy run at night and my 5k went from 16:04 to 15:42, my 1500m time from 4:09 to 4:04 and my 3,000m steeplechase from 10:08 to 9:32.

I also did a 10k on a difficult course where i thought id not have a chance in the world of getting a pb, and i did. Knocked about 10 seconds of down to 33:08.

Generally i felt alot better during my evening run after doing the miles earlier in the day to loosen up. This was however after a few weeks adjustment. Lust be careful not to up your training too much too soon.
cougie    pirate
22/03/2005 at 17:17
Very hard to say Multi - much easier to improve from a slower time than it is for an established runner to cut time.

I've not done anything massive. But then again, my training hasn't increased either - so you won't really get one without the other.

Failing that - try a shortcut in the local 10k ?
22/03/2005 at 18:24
I went from a 38 min 10k in Aug 2001 to a 35:41 10k in Jan 2002.

Main difference was upping mileage from mid 40s to 70+, by adding in doubles and easy runs on rest days.
22/03/2005 at 18:58
BR - at what point in your mileage did you start the doubles
22/03/2005 at 19:29
I went from 38.09 for 10K to 34.36 in just under a year, but the first was relatively early after I'd started running again after a long, long break. During the next year it was just a question of training reasonably regularly, building up to 30+ miles per week. Like BR, it's covering the miles, week in week out, that I think played the biggest part in the improvement, but also doing long intervals (i.e. 6x1K, 5x2K, etc) along with some slightly quicker stuff towards the latter part.
22/03/2005 at 20:11
I ran 64min for 10M at last year's Folkestone 10. Hoping to run 54 something this year.
How? Miles - lots of them...
22/03/2005 at 20:54
More miles has seen me improve times over all distances and move up a level.
22/03/2005 at 22:14
My half mara time went from 1.59 last September to 1.47:47 in March. The only difference to my running is that I have been doing more milage and due to marathon training a longer run at the weekend.
22/03/2005 at 22:17
Once 50mpw seemed good, I started adding in a few doubles to make 70+
23/03/2005 at 06:04
I took my 10K PB from 35:25 to 33:34 in less than a year, more miles basically.
4min off my 10M PB in about 6 weeks!

It's all about consistency of training, it might be running 20-30mpw or 50-70mpw but doing either each week will pay big rewards to newly inspired runners :-)
23/03/2005 at 09:51
I've just cut my half marathon time from 1:46:14 on a flat course in September, to 1:43:36 on a slightly more undulating course last Sunday.

This improvement is completely down to increased mileage - I've gone from a regular 30 miles per week to about 45 a week at the height of marathon training, averaging between 35 and 40 for most of the 18-week schedule. No speedwork, and I didn't even taper for Sunday.

After a month of lower mileage to recover from FLM, I'm seriously considering introducing doubles some days to get me up to 50-60 miles a week. From my own experience and the experiences of others on here, I think higher mileage is the way to go - within the limitations of your own lifestyle and time commitments.
23/03/2005 at 10:37
Half-marathon PB went from 90:31 in September 03 to 83:26 in March 04. Weekly mileage increased from 35 to 70+.

There seems to be a theme developing on this thread... ;o)
23/03/2005 at 10:56
I think also, a big pattern which appears to be developing is doubling up on your runs!

Once I started doing this a few years back now, I improved big-time, I think mileage to a degree is important to build a solid base of stamia, but then to get the ultimate speed, you have to drop the miles once again and add a little more intensity.

But for sure once you can consistently run 50+ miles per week then your times will improve.
23/03/2005 at 11:34
question for Barnsleyrunner, did I read somewhere on here that your 1st ever 10k was about 53 mins?. If so, how have you improved by 20 mins?
23/03/2005 at 11:47
as with everyone else - increased milage and number of sessions (went from 4 to 6), plus more focused speed work (twice a week including a track session)... the result, 8 mins off my half marathon time (1:32 -> 1:24)!
23/03/2005 at 13:06
Thanks, folks!! I'm totally amazed at how folk can go from 'damn fast' to 'phuqqing fast' in such a short space of time!! Very inspirational!

Would you mind expanding upon the doubling up concept? What would a typical a.m. and p.m. session be, say, following a hard track/hill evening session the night before?

I appreciate that everyone is different and we all have to listen to our bodies but I just wanna hear the experiences of others.

Thanks in advance.
23/03/2005 at 13:49
Multi, just boinged a thread for you it should be at the top of the training forum title is something like a "follow up to barnsleysrunner rankings with a twist."
23/03/2005 at 14:06
Nice one, Ed!! Guess I should also read the training threads a bit more often as well!!

23/03/2005 at 18:11
skoyd - Barnsley 10k 1999 - 53:18. The main steps were...

1. Kept running 3 times per week through the winter, then clocked a 42 min 10k

2. Joined a running club and ran 4-5 times per week, clocked 39:07 in Barnsley 10k 2000.

3. Ran 6 times per week, got injured, came back and ran 36:04 Barnsley 10k 2001 (having started doubles a month beforehand.

4. Worked my nuts off for another 18 months to bring it under 34 mins. High mileage. Structured sessions.
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