Last year I didn't have that much of a track season but I have done a few BMC's and they definitely provide a good enviroment to pb. Saying that I ran my 5000m pb at a low devision mens southern league meet where there just happened to be one fast guy I could race against.
Thanks Dean. That is a pretty impressive debut! Good luck.
Nash01 - just wanted to wish you the best of luck for the sub 15:00 and I hope you have an injury free year & achieve your goal.
My current training is geared towards breaking my own 5k pb and getting sub 20 - I know it's way slower than your pace, but like you I will be improving my training over the coming months to hopefully achieve it.
If you can get to a parkrun on a Saturday morning, they are a very good way of testing fitness over 5k.
will follow this post with interest. All the best!
Thanks for the comment. I think the park runs will be a great tool to monitor fitness and improvement. I have done a couple since being at uni, but previously I had no local event.
So here is my diary from last week:
Monday- 45 minutes with 20 minutes at a good pace
Tuesday- 4x8 minutes tempo with 90s recovery + 5x80m strides
Wednesday- am 45 minutes steady pm gym
Friday- still not 100%
Saturday- am 45 minutes steady pm gym session
Sunday- long run 11.9mile in 75 minutes
I ware a heart rate monitor for all my runs and that is how I judge my pace. The run on Monday is not a tough session. What I call "good pace" is roughly marathon pace. Tuesdays session was all on grass but was made a little difficult by all the snow. Thursday I woke up to a horrible cold and still wasn't feeling great on Friday so didn't run either day. I felt really good on Sundays long run. The snow had finally gone, the sun was out and I was feeling strong. I covered about 35 miles over the week and if I hadn't missed Thursday (where I was going to do 2x6x400m) it would have been easily up to 40. Overall fairly happy and feeling like I'm getting fitter.
An overview of the week 28th-3rd Feb:
Monday- a.m. 45minutes steady (7mile) p.m. gym
Tuesday- am 40 minutes easy pm 1200m tempo with 200m jog recovery
Wednesday- 45minutes steady
Thursday- 65minutes easy/steady (didn't want it to be this long but got lost!)
Saturday- BUCS xc 72nd in the long race. Reasonably happy considering I had done a hard week of training. Found the race tough not helped by ridiculous amounts of mud!
Sunday- 75 mintes steady (12.2miles)
Total weekly millage worked out at about 64 miles. Only one hard session but also did a tough race. A reasonably productive week.
Thanks Hobbling Harrier. Appears to be sound advice. What do you mean by foam-rolling exactly? I do add in drills to some sessions but I must confess to normally just doing 10 minutes of easy running to warm-up. I do agree with you that my future is probably in the marathon, and also that I should concentrate on the speed. The idea is to really work on getting a low 5km time over the next couple of years.
This weeks training:
Monday- 40 minutes easy running
Tuesday- AM Gym session, PM drills + 6x6mins@tempo with 60 sec recovery + 5x100m strides
Wednesday- AM 45 minutes steady PM 40 minutes easy/steady
Thursday- AM Gym session PM 4x3mins@5k pace with 45 sec recovery.
Saturday- Gwent League at Bath. 5th
Sunday- 75minutes steady run. 12.4miles
Struggled with the Thursday session. I was planning on doing 6x3min but felt completely rubbish. Pleased with the result at Bath. First race post-injury where I have felt like I was going well. Didn't get the tactics right as was fading badly by the end but that can be worked on. 55 miles for the week
Will definitly look into getting one of them. They look good!
I'm generally running steady runs at around 6:15 mile pace. I pay more atention to heart rates than pace normally.
At the minute I have been finding that I am able to run at this pace, but I will definitly bare in mind what you said. I think one advantage of running off heart rates is that, if I am tired HR is elavated and so I do end up running slower with the same heart rates.
I have actualy read this article before and I think it's really good! Some great points made.
Apologies for being late!
Monday- 45 minutes with 20@good pace
Tuesday- AM 40 minutes easy (6:50miles) PM 2x15mins@tempo with 90s recovery (5:37 miles)
Wednesday- 45minutes steady (6:00 miles)
Thursday- AM 40 minutes easy (7:00 miles) PM 2x4x500m with 1 and 6 minutes recovery (88, 87, 87, 87 + 88, 86, 87, 87)
Saturday- Dunes session
Sunday- 75minutes steady
A good complete week of training. Was happy with the track session as hadn't run on the track for about 3 months. Reps would have been quicker but track was very wet and parts of lane 1 were closed. The dunes session on Saturday entailed about 45 minutes of running up a variety of steep sand dunes with fairly long recoveries. A very tough anaerobic session! Weeks total was 60 miles.
That is a superb week of running! It'd be great to know your weight and height. I can't ever imagine getting close to these sessions with my 11 stone and 5'9!!
Best of luck for that sub 15 min 5K.....
If you're interested I'm about 5'9 and around 9 stone. Thanks for the support!
Great thread by the way. Its great to hear from real runners who aren't shy to post up their training schedules. Your sessions and times are a real inspiration.
I can't see me shifting 2 stone anytime soon, though I think that losing a few pounds could help post some PBs this year.
Wow - keep up the good work. I'm new to running and will never get close to that sort of schedule or paces.
The only advice someone like me could give you is (as someone above already said) take advantage of all the time you'll have whilst at uni. I wish I used my spare time more productively when I was younger. I'm a married 30 year old Dad of 1 and running 3 times a week is about as much as I can fit in!
An easier week this week to make sure I was fresh for the BUCS indoor championships
Monday- AM 45minutes with 20@good pace PM Gym session
Tuesday- AM 40 minutes easy PM 4x(2mins @ good pace+7minutes tempo) with 3 minutes recovery (5:30 pace)
Wednesday- 45 minutes easy
Friday- 30 minutes easy + strides
Saturday- BUCS indoors 3000m heat- 3rd 8:48 PM 40 minutes easy
Sunday- 45 minutes easy
Very pleased with my race at BUCS! A new pb after only 8 weeks of full training and only one track session. The only negative was that I was only 4 seconds off making the final. Total of 46 miles
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