Hi Nicole, I was in a similar position to you at the start of the year. My training revolved around the paris Marathon, and as part of training for that i was able to go around the Fleet half in 1.48.35 - A more than 10 minute PB.
Looking at those times you should be able to break down your targets easily by the end of the year if not sooner!
My current 10k PB (Set in December) is 51.XX, but I'm also running the Bupa London 10k and targetting sub 48.
I attributed my improvements to 4 things.
1. More running. I went from running 4 times a week, to 5 times a week (Tuesday/Wednesday/Thursday/Saturday/Sunday). The addition of a day gets you running more without necessarily increasing your weekly mileage. I'm now running 6 days a week or this training cycle and feel so much more comfortable at speed its unreal.
2. More Hills. I basically switched from doing my easy runs on the flat to doing them on more undulating/hilly courses. Increases leg power.
3. Increased cadence/shorter stride length. I didn't believe it at first but taking a shorter stride and increasing the turnover of my feet used far less energy than my previous stride. This meant I could run a little faster and keep the momentum up for longer.
4. Balanced training plan. I used the Bupa Intermediate Marathon Training Plan. Their plans are REALLY simple to follow, balanced easy/quality days nicely, and alternated tempo/hills/speed work brilliantly. I am now using the Bupa Advanced 10k plan for my Sub 48 (6 days a week) and will be using the Advanced HM Plan (6 days a week) to target sub 1.40 in the autumn. That said, it doesn't have to be that particular plan, but I do think it needs to incorporate all the elements including easy and rest days.
The advantage you have is that you currently have the endurance off the back of marathon training. I've chosen to now follow a special 10k plan to increase my speed over the shorter distance and then try and carry that new speed forward into HM training for the autumn. But thats about my personal choice and priorities I guess
Don't need to tell you my PB's Nicole, you can probably guess them! Did Newport Half in 1:51:01 in March and Hereford 10k in 1:52 In atrocious conditions on New Years Day. Would also like to break 1:50 and 50 mins. Also feeling a bit lost without my marathon plan. Would really like to maintain my current level of fitness. Really enjoyed being able to go out and bash out a 20 miler. Would feel I have lost something if I dont keep up the level of the last few months. Very tempted to do another marathon in the Autumn. The lure of Spain - Palma in October or Valencia in November are very tempting. Think breaking the 4 hour barrier would give me even greater pleasure than the other two.
Well done on the mara Nicole. I'm slightly the over way around compared to your targets. I had done my sub 50 10k (48) and 1.45 half and had been training and hoping for a sub 4 mara. I finished VLM this year in 4.13.
I think with your current endurance levels and good weekly mileage from london you can definitely reach those goals soon. The key for me was good quality speed work 2x a week with long runs (up to 14) on sunday and an easy run.
Yes, I just did my first marathon (VLM) - it pretty much took over my world for the 16 week training programme! Seems strange coming out of it now Which marathons did you do? 2 in a year is very dedicated!
Looking at your training this week it is all quite intense stuff. I think you need to do more easy mileage. No more than 2 quality sessions per week, with the rest being easy mileage. A quality session would be a tempo run, an interval session, a hill session, or a long slow run.
As it stands so far you are doing 3 quality sessions and the long run at race pace with no easy running! It's not going to give your legs enough time to recover.
Your weekend long run should be about 60-90 seconds per mile slower than your race pace.
Although you have no "official" training plan at the moment, you could try not doing more than 2 quality sessions in a row. Something like this?
Monday: RestTuesday: QualityWednesday: EasyThursday: RestFriday: QualitySaturday: EasySunday: LSR
Thats fair enough I'm no coach though, this is just what has worked for me
If it were me and I could only do 3 runs a week, I would do 1 LSR, 1 Quality, 1 Easy. If you can fit in 4 runs in a week, pop in the second quality session but only if it means you have either a rest or an easy run between them. Then just do them on a rotation according to when you can fit them in. So if you do A tempo first, then do Intervals on the next available quality session, then next time Hills.
I think you are working your training paces based upon your target times? Thats kinda the wrong way round. You need to train within the realms of what your body can currently achieve, not what you WANT it to achieve, if that makes sense?
I use the McMillan calculator to tell me my training zones http://www.mcmillanrunning.com/
Enter your most recent race time under good conditions - So a race when you know you were on top form and the conditions were great, and then enter your target times. It will then show you your training paces to shoot for.
Running a section of your LSR at race pace is pretty normal and a good way of simulating race conditions under fatigue. But I'd do a middle section as opposed to a start or end.
Hi Nicole, dont want to confuse you with yet another plan, but! For the marathon I used the FIRST programme. It consisted of three hard sessions a week, long run, tempo, interval and the other days rest or cross training. I just did a couple of easy slow runs to boost the mileage. I am going to use it again now for some half marathon training in an attempt to crack the 1:50. I am also having to do quite a bit of cycling as I am in the Ride London 100 in August so it fits in quite well with that. In order to get a training programme for sub 1:50 HM and sub 50 10k, you have to enter a time of 3:49 for your recent marathon time. Might be worth you looking. It was aimed just about right for me during the marathon training - pushed me hard but never beyond my limit - which is exactly what happened on the day, so it definitely worked for me.
hope the link works, my IT skills are extremely limited.
I think you made a good decision!
A day will come when 3 runs in a row will be OK, but you have to get there slowly
Hi Nicole, couldn't resist it and have entered the Hereford Half Marathon on Sunday. Not sure how much of the marathon is stiil in my legs but they feel ok. Its quite a hilly course but I'm going to give it a good go and see how close to 1:50 I can get. Did it as a training run in January in 1:59 . It will be a good test of where my fitness is now compared to the onset of marathon training. I'll let you know how I get on as it should give you quite a good guide as to where you are also!
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