The book is pretty prescriptive in my opinion about the speed you have to run each session out. The speeds are based on your 5k pace and there are three sessions a week. One interval session which it suggests you do at a track though I would do on the treadmill, one tempo type session and one long run. There are set paces to do each of the runs at, the premise being that each session has an obvious target and should be hard to complete but that you get enough rest between each session to be recovered for the next session. It also advises 45mins of hard cross training twice a week (which doesn't include things like weights, yoga, insanity/p90x/ cross fit type stuff or core work as it should be non-weight bearing but give you a good aerobic workout eg. Cycling/swimming/rowing.)
Ooh a plan might come together! I agree, though my times are faster at the longer end than yours KS but slower at the shorter end (yet to break 25mins for 5k and 50 for 10k, we cross at 84mins for 10mile and I have done 20m in 3.02). That, coupled with a strong endurance background makes me feel even more strongly that I probably need to target a faster overall speed so more interals and more LT workouts in the short term and more MP long runs in the long term. It's definitely a mind thing for me too so I have some work to do in that area! Also, and I appreciate this might be sacrilege (!), I don't think I actually enjoy (as per BM) running for its own sake! I like being fit and healthy, I like seeing what I am capable of and challenging myself, I like how I feel at the end of a tough workout and (very occasionally) it makes me feel it's awesome to be alive. But the actual sense of loving running for its own sake is a bit lost on me. Hence why I like structure, planning programmes, set time boundaries and treadmill running. Eek, am I normal?!
Anyway, let's go for it KS! I'm going to plan my schedule over the next week or so which I'm happy to share with you if that's helpful and it'd be great to share trials and tribulations as we make another attempt!! I'll also check out the sub4 or die group though I very much appreciate what TD is saying about changing my focus somewhat. I did a 3.04 20mile training run (in a race, so with effort but not all out) 6 weeks before the mara and yet the anxiety of the sub-4 on race day sent me loopy and I finished in 4.12, not near sub-4 and not even near my Paris PB of 4.06!
Hi Coops, come join KS and I on the Run Less, Run Faster train! I can't do any more where I focus solely on running training so the idea of 2 aerobic cross-training sessions plus some weights, core work or yoga dependent on what I feel like, is exciting me again!
The book is called Run Less, Run Faster. I just downloaded it to my Kindle/IPAD for about ??7. I am with you on the despair of the sub-4. I have tried so hard and felt physically ready on a number of occasions but just can't get it together on the day (Paris being the most recent!). I am ok with that at the mo and am going to use the plan to target a half in July and possibly an autumn mara in Chester 4/5 October. If you're interested in the plan perhaps we could do it as virtual training buddies and try and spur each other on to the goal?! I am however, going to make my next goal 'run a marathon as fast as I can'. Sounds simplistic but I think the run sub-4 goal has a) panicked me and the pressure has psyched me out on the day and b)limited me thinking bigger about what I can do. It may still not work but I'll keep trying until I find something that works. It'll come, I learn a lot from each race! . Sorry you've had a frustrating time with your coach though.