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 Bickey |
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| Posted: 10/07/12 14:56:15 15 |
I've done a 3x1600m workout with 200m (90sec) recovery in 5:36,5:33,5:40 and was wondering what sort of time i would run for the 10k? Bit of background: current PB 35:12 ran in April on no more than 30mpw, currently on a week three of my ten week plan and have done 31 and 33mpw first two weeks, aiming for 35 this week. Cheers |
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| Bickey |
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| Posted: 08/04/12 19:32:07 07 |
sorry for the late reply!
Beware Of The Fish - my club did speed sessions every tuesday from jan - april, they have now stopped. if im honest, only 2 people at my club can run below 34 minutes, one of them has been training for the london marathon for 16 weeks and has gone from 35:52 - 33:44 in that time, but hes been clocking up to 60mpw which i think is too steep especially when ive not been running very long and doing no more than 40 per week.
i've been trying to organise a plan for a 10k in july thats 10 weeks long and is 40-50mpw which, yeah, is stepping up the miles but only slightly. if i can get to mid 34 by that time, i could start thinking about upping the weekly mileage to 50-55 for a 10k around november/december. i just dont think going straight from 38 to 50/55 miles a week is going to benefit me, especially as i have already mentioned, running for 6-7 months (little experience + being young) | |
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| Bickey |
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| Posted: 04/04/12 13:14:25 25 |
Hi all
thanks for your words of wisdom 
@PhilPub if i copy and paste my regular weekly plan then maybe that will give you a clearer idea as to my speed sessions
Mon - 1 mile fast, 1 mile slow, 1 mile fast
Tues - 8 miles
Wed - 1 mile fast, 1 mile slow, 2 miles fast, 1 mile slow
Thurs - 6 miles
Fri - Rest
Sat - 1 mile fast, 1 mile slow, 1 mile fast, 1 mile slow
Sun - 12 miles
I do very little track work (if you mean 400m reps etc.) my mile workouts have been done on both track and road so i can work with hills as well as flat surface | |
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| Bickey |
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| Posted: 04/04/12 02:06:05 05 |
Hi all
I'm new to the forum and i have joined in hope of some advice 
I'm 18 and have been running competitively for my club since September 2011. I've set myself a few targets for 2012 that i'm hoping to achieve by the end of the year or sooner if i'm lucky. my targets are to run both sub 17 & sub 35 for the 5k & 10k
I ran these two distances for the first time last December and got 17:23 amd 35:31. I was running about 33 miles a week but had no specific training. This year i have been training for a 10k that i had ran just last sunday, i increased my weekly mileage to 38 with 3 speed sessions and 3 easy runs. Using this plan i managed to run 35:12
I'm fairly confident i can get both of my targets this year but i don't fancy running 45-50 miles a week as i've read in other columns  | |
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