Training for under 40mins in the Eastleigh 10k

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05/04/2009 at 21:24
I definitely don't envy you there...
06/04/2009 at 12:18

last weeks training

mon:    rest

tues:     3m of warm up/down, 5x1k @ 3.43 with 2 min rest

wed:    6m easy 

thur:     5k easy

fri:                   rest (had a cold)

sat:       rest (had a cold)

sun:      11m easy

same planned this week but adding 6m easy on fri and tempo run on sat.

with the tuesday interval session should I be trying to shorten the rests, run faster or do more reps?

       

06/04/2009 at 13:36
I would say shorten the rests, but some people prefer different things.
06/04/2009 at 18:21
I'd say shorten the rest until you get to 60seconds... beyond that there's not much point. Once you get the rest down to a minute, start upping the speed.
06/04/2009 at 18:48

thanks guys. 

when I say rest it is just that, I stand and get my breath back,  should I be jogging the recoveries?

06/04/2009 at 20:31
 I would advise active recovery where you slowly jog between intervals.
07/04/2009 at 08:56
I go for complete rest.... I often do intervals like this on a treadmill and literally stop it.

For me, it's all about the pace you're managing when you're doing the intervals... and once you're down to 60s recovery, you aren't getting MUCH recovery whatever you do. All down to personal preference really... but doing too much in your recoveries can hamper the work intervals...

What's everyone got today then?

I'm thinking 4-5 miles AM and 7.5 miles PM.... all steady.
07/04/2009 at 11:53
 I do agree that stopping for your recovery would probably mean you could run faster or for longer during your interval but its down to personal preference as I think that you dont stop in a race (till the end) so want to keep going if only at a plod between intervals.
07/04/2009 at 12:18

The point of interval sessions is not simply to replicate a race. The emphasis should always be on the interval. I think its alway best to keep moving (walking) in your recovery, it helps remove the lactic acid, but I've always thought harder recoveries on 1.5K to 5K pace intervals are absolutely pointless.

If you have too hard a recovery, you will not be recovering from the interval and therefore will not be able to perform the next interval correctly. For instance, if you are doing a 3K pace session (100% VO2max), and you're not recovering enough, you will end up running harder than 100% VO2max  (anaerobic) in your next interval, which will give you no added benefit, with alot more stress and effort. 

Now if you're doing a 10K pace interval session, or threshold pace intervals, then a slow jog recovery may serve a purpose, and wouldn't compromise the session.

07/04/2009 at 13:22
Planning 2 miles jog to meet up with the running club - 7.5 miles steady - 2 miles jog home.
07/04/2009 at 16:07
just got back from interval session 5 x 1ksplits3.333.393.423.413.402 min recoveries jogging on the spot.

I was going to try shortening them but after going out too fast on the first I needed the 2 mins!

thanks for the advice guys. this is my third week of doing this session and my average time has been;

week1 3.47week2 3.43week3 3.39 

seem to be improving well as the perceived effort has been the same each time. might try a 5k in a couple of weeks time to see if it has had any effect on my race times.

07/04/2009 at 16:09

formatting messed up!

splits

3.33

3.39

3.42

3.41

3.40

07/04/2009 at 16:31
 Another night of ice, stretching and rest . Hoping to be back for my club run next Tuesday and suppose to be racing on Sunday 19th but will have to see. Its a nice night for running as well.
07/04/2009 at 16:57
SA, what club do you run for?
07/04/2009 at 17:09
Very recently joined Wilmslow RC.
08/04/2009 at 11:53

Been thinking about joining stockport harriers.Think I'll start going along after the manchester 10k.

Do people here who are members of clubs think it has helped their running?

08/04/2009 at 11:53
After yesterday's 11.5 mile double (4 miles and 7.5), my legs were feeling pretty heavy this morning. I think my mistake yesterday was doing most of the mileage on hilly routes.

30 mins easy this morning, on the relative flat.

Looking at my mileage stats... my monthly totals look like:

Jan: 88
Feb: 140
Mar: 141
Apr: 30

I think that I need to think more in terms of months than weeks.... weeks are too variable and aren't really long-term enough to show what's working and what isn't. Also using months affords a bit of flexibility to my running schedule on a day-to-day basis.

I think as I've managed two months at 140 miles, I might aim for the next two months to be 180-200 miles and see how that goes. Then maybe the following two months push for 220-240.
08/04/2009 at 11:54
And I think Yifter was right about the 60 mins a day thing. I might try doing 60 mins a day and then 8 miles on a sunday... which should easily take me over 50 miles for the week (and hopefully ave. at around 200 a month)
Edited: 08/04/2009 at 11:54
08/04/2009 at 12:08
Yes Paul 60 minutes daily (with a couple runs longer maybe 90 minutes is the key) plus the long run 2hrs plus. well thats what i am trying to build back up to. That shoud bring you over 50 mpw (200 a month) it did me. anf your training miles are much quicker than mine. Thats only 10-11 hours a week with scope for improvement beyond that
08/04/2009 at 14:50
I would go for 90 mins on odd days... but it tends to just push me over the limit of being a bit stiff... and then when I run the following day it seems to consolidate it and make it worse. I reckon 60 mins a day, 2 hours on a sunday, is achievable without buggering my legs up too much... and should push me nicely over 55mpw.

And that'd only be 8 hours a week...

Working shifts now is certainly making it easier to fit the runs in. 9-5 at the training school was an absolute nightmare.
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