Anyone looking for some back-story, check out my thread on training for the Victory 5. For now, onwards!
I recently ran 32'51" (recorded/published time) at the Victory 5, a 5 mile race in Portsmouth. Using the Macmillan Running Calculator, that suggests my 10k time at around 41'44".
For the Eastleigh 10k, I would like to be under 41 minutes for definite... and would love to dip under 40 minutes for the first time. My previous thread wasn't that popular... but i'd appreciate comments, feedback, suggestions and criticisms from all! I'm particularly keen to hear from runners of a similar standard, runners doing Eastleigh this year and anyone who's done something similar before.
Hopefully some of the regulars like M.eldy, Yifter S., Shelf side, Mmm..Marmite, Stevie G and others will be back to share their thoughts.
Just a nice easy recovery run.
Somewhere between 20 and 25 minutes... using an unmarked course, and completely untimed! Had a complete day of rest yesterday, so just wanted something to get the blood flowing! Intend to do some interval work at the gym tomorrow... something to the order of 2 x 2400m at 5k pace (10.2mph) or 3 x 1500m at 3k pace (10.5mph).
Paul - I ran Eastleigh last year in terrible conditions, but even then it was still a good course. Only 1 hill in it, and it's early on (somewhere around 3-4k if I remember rightly), so you'll have it out behind you whilst you're still fresh. What is your typical training week like at the moment?
For any distance from 10k-mara, imo, the most important session is a proper threshold/tempo session (i.e. pace between current 10k and HM - obviously as you get fitter this pace will improve, so unless you're racing you'll have to judge the appropriate pace yourself, or use a HRM, but try not to start generating lactic - the purpose is to nudge up your LT from below), so a pick from 5-10 x 5mins w 1 min walk/slow jog rec, 3-8 x 8mins w 2mins jog rec, 2-4 x 12mins w 3mins jog rec.
You may find it easier to maintain a consistent pace on the track, and you should also start in at the lower number of reps of each of the above sessions to allow room for progression. If you decide to use them, plan it based on the total number of minutes you would be running at threshold for each time, and look for a continual increase. Preference would be to do it by HR, rather than pace though, and initially, you may find that your pace tails off very quickly for the HR, but don't worry, it will pick up in time. Hope that helps.
Tom Phillips: I think that any distance under 10M is going to benefit from intervals and speedwork. You certainly would struggle to run a substantial 5k time without it. 10k is a tricky one to consider in that respect. I'd still favour some speedwork/intervals in your routine, maybe only in the run-up if you're keen to avoid it.
Knight Rider: That sounds like a good session, i'll definitely give it a try.
Tipp Top: I'm currently doing 1-2 long runs a fortnight (13 or so miles), 4 interval sessions a fortnight, and 2 tempo sessions a fortnight. On the days off I either do a 25-45 minute recovery run (untimed) at a steady pace, or have complete rest. The gist of your suggested sessions definitely sounds good, and beneficial for the aim I have.
Tomorrow's plan: recovery run or rest.
Paul, what pace were you trying to simulate when you did your 800s?.....because you only did 5, I assume you were doing them at 3K pace, which would equate to exactly 3mins for a 40min/10K runner. What was your recovery? this is almost as important as the rep time. Your times were all over the place, keep them consistent.
If doing the 800s at 5K pace (3'07"), aim for 7reps.....and 10K pace (3'13"), aim for 12reps.
Great session described by knight rider, but the 5 X 2K @ 10K pace, is really tough....start with 12 X 800m, or 10 X 1K. When you can do these at target pace, move onto less reps, but longer, 8 X 1.2m, 6 X 1.6m.....and then eventually 5 X 2K and even 3 X 3.3K. All these should be done with 90secs-2mins recovery.
Outstanding session Paul! Seems like you ran 10k at 5k pace...
Is that possible?!?! Treadmills are a little easier, but maybe you're in better shape than you thought...
I find treadmills harder to be honest! You really have to work to breathe. I find that outside i'm cooler and that my lungs don't have to work so hard to get the oxygen in.
I'm really pleased with the session. Just need to progress it to 6 or 8 intervals, then 5... then 3... then 2..
Hopefully by the end of March i'll be in 39minute shape.
I'm going to break the sacred unwritten rule of running and do 2 hard days in a row!!! Because i'm not sure if I can fit any running in on thursday or friday... and sunday's going to be tight. So tomorrow and saturday will be this week's remaining hard sessions. Some sort of 5k-pace session tomorrow for 3-4 miles... then a longer run of 10+ miles on sat.
Psychologically, that 10 x 1k was very hard. It really was a "grit-your-teeth" one. I think that the mental aspect would've shot me down doing it outdoors. I give up to easy. But glad I got through it anyway.
I think that for me there are some big spaces between psychology and physiology in how I can manage my running. I prefer speedwork to tempo runs..... but find long runs easy. I dont like running on a treadmill... but I find it easier to run at pace because I don't have to will myself through it.
Hmmm. I think i've got a fair bit to learn in terms of "pushing myself". I don't mind pain, but sometimes I find it hard to motivate myself to try hard. I've learned this from having my grandpa coach me through speedwork sessions at the track, and seen how I perform better and bring home better training times when he's there.
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