Mr V – nothing coming up soon that I can think of. There are those Jane Tomlinson type 10k’s, there’s one in York over the summer. I wouldn’t be surprised if that’s fairly quick. The New Marske Everyone Active 10k and then there’s Darlo in Aug and the Ray Harrison Memorial 10k in Aug, both quick. Might need to go further afield if you want really quick.
Hills are good DT, I did lots over winter and reckon it helped quite a bit.
Brutal session at track last night. Coach changed the session from the one that was planned, it was: 2 x 1000m off 10 mins then 3 x 400m off 3 mins, 5 mins between the sets. Session was a bit more complicate though, the 1000s consisted of alternating 200’s: 200 in 30”, 200 in 45”, 200 in 30”, 200 in 45”, 200 in 30” and the 400s were 200 in 40 and then kick for 200 flat out.
Didn’t hit 30 for each 200, but there were a couple of 29s in there, plenty of 31-32s, pretty tough when kicking off a 45”-40” 200m. The 40 second 200s felt like a jog, that’s 5:20 pace give or take. One of the toughest sessions I’ve ever done! Stiff this morning, hills tomorrow.
DT - not a million miles away though. I help a guy at work who is a very similar level to you. He's on a big improvement curve at the moment, recent sub 40 down to 38:08 quite quickly. Looking at sub 6 min mile 5ks right now. He is fancying an autumn Marathon and eventually wants to run sub 3, might be a couple of Maras down the road but he's heading in that direction. I have suggested he start to get comfortable with doing tempo runs at 6:50s and over time increase the distance he can do. Alternating those runs with threshold runs should bring him on quite a bit.
Hard Luck Mr V - Melmerby 10K near Ripon on the 29th May is quick.
Great racing prf and Dr Dan, I wish I couldve been there last night. I might do the whole series next year. Reckon you could run real quick once you have run the course a couple of times. I hope Hannah got some good bling for being top lady?
It’s not strictly pure MD training as I still want to race 5ks and will switch back up the distances in the autumn – I have a spot at the GNR in Sept and Amsterdam Half in Oct – so would say my current training is geared towards running well from 1500m to 5000m. So a bit of a blend really and I would remain confident of still running well over 10k and should adapt to HM training fairly quickly I would think.
As said previously, I am now trying to do three sessions per week whereas it would have been two per week over winter and mileage when not racing that week has dropped from around 60 miles per week to 40-45 ish.
Sessions Tuesday: generally tempo type work but at the shorter sharper end of the tempo spectrum. So last week was 20 minute tempo, before that I have done a 4 mile tempo and also this session; 10 mins tempo/5 mins easy/5 mins tempo/3 mins easy/3 mins tempo - the easy bits were still at a reasonable pace 7:10s I from memory. I have also done a fartlek session on a hilly route and have another planned next week, that’ll be around 45 mins long; so plenty lactate with harder/faster efforts mixed in. I guess it means I am getting a good blend of threshold to 10k pace work in on a Tuesday.
Thursday track: there is a group of middle distance focussed runners at the track on Thursday. They are all quite young 17 – 23 years old with me at 37 being the old codger of the group. I get given the sessions by coach and tend to lead the group, so I have enjoyed that element as well. The sessions themselves have been: 12 x 150m with 250m jog rec; 10 x 200m with 1 min rec; 10 x 400m with 90 seconds rec; 1000, 800, 600, 400, 200m with 2 mins recovery. Tonight its 1200m hard with 10 mins recovery followed by 4 x 400m with 2 mins recovery. The 1200m is going to be tough, I guess I’ll be aiming for 3000m pace, maybe a touch faster if I can manage it.
Saturday session: 10 x 2 mins with 1 recovery on grass; parkrun; 8 x 150m strides on grass. I have had a few weekend races so haven’t done so many Saturday sessions, but they will mostly be grass sessions or hill sessions. Sunday long run has been 90 minutes, so generally 12.5 – 13 miles and add in a 45 minute runson Monday and Wednesday with some strides, Friday off most weeks and that’s a training week.
I am coached btw, not sure if thats clear, I started with a coach at the club from April when I changed focus from 10k type work to more MD focussed. It works quite well as my coach* can set the Thursday group session for some of his athletes and other club members and Army Guys and Girls (we use the Army track at Catterick Garrison) who want to join in and then gives me the rest of my sessions to do on my own.
* coach is the club chairman but coaches some other mebers as well, the club coach is his coach, they tend to work together and have done for years. They make a good team and IMO are the primary reason the club is so healthy at the moment.
Good question Mr V. You’ve essentially nailed it, a clear run without injury disruption. 2015 was poor with injuries, but from September onwards I started to get going again with only a couple of setbacks. By January this year I was training almost pain free. Another significant factor is training with a good group on the track most weeks since I moved clubs last September. Being amongst other good runners is an excellent way of improving. Though I must stress they have a good philosophy at Richmond and Zetland, nothing is done eyeballs out, the coaches are always emphasising the need to dial it back in training and save your big efforts for racing. My training pattern over the winter was tempo or hills on Tuesday, Track or hills on Thursday, long run on Sunday and as many easy miles as I could fit in between. I also did lots of strides on easy days over the winter to keep in touch with speed. So nothing radical.
Since April my focus has been on middle distance, so lower weekly miles with more quality, sometimes a third weekly session on grass on Saturday or a parkrun. I’m actually finding the higher quality, lower mileage approach tougher on my legs. But hope it pays off long term once I add in the miles and go back up the distances again