I think you might be right there. Strangely I do my 1/4 miles at 75 secs too. 12 reps with a minute rest......not much fun!
Ouch! 16 x 400m with 75 sec recoveries will certainly have left you shattered for a good few days. I've heard that the old rule of thumb is that for every race pace mile in training it takes a day to recover. As that session will have bashed out 4 miles at a fair bit faster than race pace with pretty low recoveries, it would have probably taken five days before you fancied another quality session!
I'll have to venture up from 12 to 16 reps at some point. Can't say I'm relishing it! 12 x 75 second 1/4 miles isn't much fun.....I'd imagine those extra 4 reps are murder!!
Well Done on your time Jamie, Top Time!
My training has gone off track a bit in the last 3 weeks, havent done any long runs, which it is defanite effecting my fitness, need to start doing the long runs again. Got a race mid december (10k) so hopefully i have got enough time to get back on trak for the sub 40min, fingers crossed. Just need to start doing some hard training again lol
Thanks Cliff, great to hear from you.
Yep, those long slow runs are so useful. Excellent aerobic training, brilliant for getting your endurance up and your resting heartrate down. I'm sure everyone on the thread is behind your sub 40 min campaign.......don't lose focus
Thanks Guys, fingers crossed, will try get a 10 miller done this weekend.
If you can do a 1:27 half I'd bet my left arm that you already have a sub 40min 10k in you.
All you'd need is a week or so of race pace sharpening. When I first cracked 40min in a 10K I did a 4 mile race pace time trial at 6:24 mile pace a week before. It worked a treat as I came in at 39:38 on the day.....that was last February. In contrast, a few weeks ago I came in at 36:53. I think there is some proof that the sessions I do really work (in the context of a sensible training program) .
I really rate this thread too, the information I have given is based on genuine sessions that I have done in preparation. I haven't left anything out, unlike many local runners who are very secretive about their training!!!
Some good times there fair play timinho. Good luck with the sub 40 10k.
I have totally lost motivation for the past few weeks only done around 3 runs in 3 weeks, went out the other day and struggled with a 4 mile run. So no races planned for a while now just going to concentrate on building the millage up slowly over winter then will start doing interval and tempo work march-april time ready for some races next summer. The sub 40 will have to wait a little longer but not too long hopefully lol
Will keep you all updated, going to try a slow 6 mile run this afternoon see how i get on.
Grief Timinho, doing a race pace time trial around traffic and with a rucksack on your back commands respect. You'd have probably hit your target on a track without a rucksack!!!!
Timinho the six miler went ok last week and this week done two 4 mile runs over hilly route and managed to get aother 6 miles done today, so starting to get back into it again now, will keep you posted.
p.s. Good luck in the race
Heavens! I've never seen a set of splits quite like it!!! Did the race start with three miles up hill?
A superb last three miles.......and I feel your pain in the last quarter, judging by your 1/4 mile split it really hurt!
I'd bet that on a flat course you'd be closer to 38 mins.....
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