Dachs the program looks good. Was it a planned 8-9 week build up or was that what was in between the starting point and "that" race!
I have a few questions for thought though if you don't mind?
The mileage inbetween the sessions (day to day) doubles? singles? Obviously you built up length of reps and were running them fast, as you said you wouldn't have been able to do that at the start..
But now would you consider going back down (length) for 4-6 weeks and shortening the reps going for some speed then coming back up again 4-6 weeks with increasing the length again? Would that theory even work??
Scott, the easy miles were mainly doubles, simply because running to and from work is the only way I can fit in the mileage, rather than any firm plan. 8 weeks was definitely pre-planned, it seemed like a good build up time to avoid peaking too soon.
In terms of shortening the reps and more speed, I would if I was aiming for some more quick 1500s or 3000s. However, I want a bit more varied racing in the autumn, so a 10 mile and a half marathon will both be on the agenda before the 10K in November, so I'm going to settle into more of my usual pattern, keeping up the speedwork (one session only), reintroducing a weekly tempo and upping the long run. However, I may try to crank out a couple more short races before I do that.
Dean - yes, I'd been doing 80+ weeks at the height of marathon training, so the 60s weren't really much of a problem.
Difficult to say what effect hill sprints had relative to the 200s. It was just much easier for me to fit them into a running commute to work, particularly since the track seemed to be constantly booked for school sports days. I think they helped with legspeed, which was my main post-marathon issue, but hard to be sure.
I said I would post my full training for the 5K. It's a bit self-indulgent, but I guess that's the point of the training threads. If anyone wants to pick stuff out of it, they're welcome.
I was working to the principles that Dean had followed in his training, i.e. one session totalling 5K of volume at target 5K pace, and one session of shorter, faster reps. In the event, I mixed up those shorter ones with track races and hill reps as well, so it was a bit of a range of stuff. I also tried to hit 3 sessions of fast running per week, so often had a tempo or something else in addition.
Where it differed a bit from Dean is that I tried to increase the length of the reps week-by-week until I was doing 1600 reps at target pace, in line with some stuff I found online. I would not have been able to do these at the beginning! The 5K pace reps were the only thing I had firmly planned out at the beginning, otherwise I was deciding on the other sessions week by week.
As I've said before, I don't usually do 3 weekly sessions, and would only do so for a limited period.
Marathon training culminating in marathon 14 weeks before 5K race
1 week complete rest, 2 weeks building back with easy mileage
2 disappointing 10K races 4 weeks and 5 weeks after marathon
5K training commences 6 weeks after marathon
Total – 40 miles (on holiday so difficult to run)
Monday: 12 x 400 plus 1 x 200 @ target 5K pace (distances approximate, so done on feel)
Friday: 20 x 80m hill sprints
Total – 63 miles
Tuesday - 4 mile tempo at 5:41 pace
Thursday - 20 x 120m hill sprints
Saturday - 8 x 600 plus 1 x 200 @ target 5K pace with 300 recovery (total 5K in 15:33)
Total – 70 miles
Monday – Race: 1500 (4:27) and 5000 (16:21)
Wednesday – 6 x 800 plus 1 x 200 @ target 5K pace with 200 recovery (total 5K in 15:33)
Friday: - 5 mile tempo at 5:40 pace
Sunday -13 mile long run
Total – 67 miles
Monday – 5 x 1 mile reps (road) @ approximate 10K pace – average 5:28
Wednesday – 5 x 1000 @ target 5K pace with 300 recovery (total 5K in 15:32)
Friday – 18 x 200 @ mile pace with 200 recovery
Saturday – 13m long run
Total – 63 miles
Tuesday – 4 x 1200 plus 1 x 200 @ target 5K pace with 300 recovery (total 5K in 15:28)
3 x 2m at between 10K and 10 mile pace (average 5:27) with 800m recovery
Saturday – 13m long run
Total – 66 miles
Monday – Race: 800 (2:13) and 3000 (9:24) and 4 x 200 relay
Wednesday – Race: 10K (33:32)
Saturday – Parkrun (16:19)
Sunday – 13m long run
Total – 59 miles
Monday – 20 x 200 @ mile pace with 200m recovery
Wednesday – 3 x 1600 plus 1 x 200 @ target 5K pace with 400 recovery (total 5K in 15:40)
Saturday – Parkrun (16:05)
Total – 61 miles
Monday (one week out) – 3 x 1600 plus 1 x 200 @ target 5K pace with 300 recovery (total 5K in 15:28)
Tuesday – 10 x 400 (average 70) with 400 recovery
Friday – 6 x 400 @ target 5K pace with 200 recovery (average 73 – too quick!)
Yep Bus, did my degree at Swansea and Masters at Cardiff. I also lived in Roath (Alfred Street) and then Cathays. Family connections to Roath too - my grandmother grew up off Albany Road, while my grandfathers parents lived in and had a shop in City Road. My mum grew up just up the road in Pen y Lan. Whilst plenty of Brains SA was imbibed, I was slightly older and poorer, so didn't take it to massive excess anymore.
Be interesting to see what you could do for a Half Scott.
Cheeky low key open 1500 for me tonight at Oxford. Targeting 4:20 was in hindsight a little ambitious after Monday's exertions, so ended up with 4:24.84. No real zip in the legs, hardly surprisingly. Still, its a PB by a couple of seconds. Saw PC2 storming an 800.