Hi Pammie, checked my milage, for 2010 866 miles and for 2011 1,086 miles, so about 20 miles a week. Thought it was going to be less than that. Next year is a big year for me, half century and the targets are: under 20 mins for 5km and 90 mins for a half.
Ewan, well done on getting nearer to 20 min 5k. Not sure if I will be attempting 5ks this year.
Went on to Run Britain website and added my details to the National Handicap Ladder. In order to raise my handicap by 0.1 I need to go under 24:30 for my next 5k... should be do-able I think based on the fact that I'm aiming for 20:59!
Haven't done a ParkRun for a couple of weeks due to really busy weekends. Not sure if I wil be going the next couple of weeks either.
Hi Ewan! your typical week looks absolutely ideal for 5k training, sub-20 this year I reckon (no pressure!)
yesterday I did my first few tentative km reps for a few monthsmanaged to average around 4:38 pace, which is fairly pants as I was getting down to about 4:10ish at my best at the end of last summerhopefully I will speed back up fairly quickly though...
"so called" speed sesh this lunchtimehorrifyingly slow couldn't actually turn my legs over fast enough to get out of breath!think any fast-twitch muscles I used to have have gone into hiding!will be a few months before I get anywhere near 5k PB readiness...
...meanwhile, I've got Wrexham Village Bakery Half M@r@ next weekendhaven't trained properly for that either, but will be interesting to see how close to PB I can get...
Hi Daz know the feling give it time but not as long as you think
Best of luck next weekend
Did my 5k last month (27th) watchless/Garminless/didn't even look at the sun lol
Anyhow finished in 27:35 me bad but know i'll get back there still in base mode but added some M-pace work Schhhh but i'm not training for one its 10ks or 5ks at the mo. But apparently this is a good session Daniels suggests building up to an hours worth every other week the other week will be threshold/reps
dropped my Half M@r@ PB by a staggering 75 seconds to 1:52:10
I was still on for sub-1:50 at 10M, but pace dropped away somewhat in 11th & 12th Miles
knee seems to be a lot better, so hopefully can now start to mingle some regular shorter/faster stuff into my training(although atm that is mostly focused on the 40 Mile Four Inns Walk event at the end of March )
Well done Daz.
If you managed to do the shorter route (pranksters) you would have knocked off a few more minutes.
My race is in a few weeks time and training has been dismall. Had a week out because of work.
new on here .
started doing Parkrun in Bexley and so far PB is 21.43 .
aiming for sub 20 for the summer . I am more a cyclist , but I run to work 2 or 3 times a week , 5km every time . it is at 7 am , so no motivation to do intervals at that time .
that's an excellent time considering no intervals
can't you speed up a bit between odd lamp-posts?
a slightly longer run at the weekend would help too...
Thanks , I have a garmin 305 so will be looking to do some intervals at some stage .
often run a 10km at the week end . biggest issue is my weight but slowing getting there .
Welcome Chris - i would love your time
Yes good to run further than 5k all the time just musn't make all the runs the same Fartlek is good as Daz describes and isd brilliant as an introduction to the faster stuff. Keep at it as the weight shifts it will get you moving quicker
Coo-eee Daz *waves*
*waves back to Pammie** Afternoon lass
this lunchtime did 6x1k with 2min walk recoveriesaveraged about 4:306 months ago I was down to about 4:10, so need to keep banging in these interval sessions
21.57 this morning , gutted I could not beat my pb .
really need to starts running intervals in the week .
Chris keep training smart and consistently and you'll get there
Today i measure a near enough 5km locally and just ran at a good clip. In 29 minutes as this was a solo run happy with that
nice one Daz
got a big target event on Saturday (Grindleford Gallop) so this lunchtime did only 2x2kaveraged 4:34/kmprior to my 5k PB back in Jul'11 I did a 3x2k sesh averaging 4:24, then PB'd at 4:22 paceso bit more work to do, but getting there I think...
felt tired this week , so only 2 * 5km to work .
had good mtb ride last night , so hoping for a good time sturday .
A fortnight ago, with my PB at 24:44 I decided on an ambitious plan to run sub 23:00 tomorrow, my training has been:
Tue - 6 x 400m intervals (crashed and burned after 3, was running at 3:36min/km; too fast!)
Thu - 1200m 800m 400m 800m 1200m Pyramid (1200s@4:52, 800s@4:20, 400@4:00)
Sat - 5k Tempo run @Parkrun ave 4:54min/km which actually gave me a new PB of 24:32
Mon - 6 x 400m intervals @3:48min/km
Wed - 23min Tempo run @4:51min/km
I'm going to have a swim tonight then go for it tomorrow, should be interesting to see how I do and if I crash and burn. I haven't found time for long runs
new pb today , 21.20 .
was fine till 4km where i collapsed big time before recovering for the last one .
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