Interesting thread, my 10k pb is 38:00 so have been interested how to lower it. Do you have a parkrun near you that you can get a true 5k time from? My 5k time at the time of my 10k pb was 18:19, which is almost bang on for the calculator figures you quoted earlier...
I personally agree with the advice given concerning too many speed sessions and easy runs done too hard... it looks like a recipe for an injury if I'm honest.
A general week for me would be as follows:
Monday : Rest day Tuesday: Club session (alternate speed workouts, hills etc each week) Wednesday: 5-6 mile recovery run (roughly 8:30 to 9 min/mile) Thursday: Social run with club mates (6-10 miles 8 to 8:30 min/mile) Friday: Rest day Saturday: 5-6 mile easy run (depends how I feel and what I'm doing on the Sunday for pace) Sunday: Long run: 10 plus miles depending on where I'm at with training and what I'm training for, generally around 8 min/mile pace
Once a month, club do a track session on a Wednesday, something like 12 x 400 efforts with 200 recoveries, aiming to do each effort in about 75 seconds.
Hope that helps give an idea of how I've achieved that time for a 10k, and if anyone can see anything that can be improved, please feel free to advise!
Nice one, cheers for the replies, I would normally take a few weeks to ease back into full training after a few weeks of not training so guess I was worried about not having the extra few weeks for my ideal approach.
That settles it then hopefully the time off will mean I'm nicely rested and won't be too detrimental to my performance
Afternoon all, I'd like your advice if you wouldn't mind
I'm currently training for Manchester marathon on the 6th April, I was aiming for a good for age time of 3 hours 5 mins and as it's so close to 3 hours had a sub 3 as my "everything goes perfect" target.
Training had been going well, consistantly doing 40-50+ mile weeks, a 1:26:27 half marathon and building my long run up steadily.
I had run one of my scheduled 20 milers when I took a week off to shake a niggle in my foot... all good so far... managed one gentle run just over a fortnight ago, and after went down with the most vicious head cold I think I've ever experienced.
I've now missed my second 20 miler, plus the two and a bit weeks training around it, I'm supposed to be doing another half marathon on Sunday and then be heading into my taper...
Obviously my set targets are now pretty much out the window, and am looking to just complete, but how would you advise the best way to be able to ease myself back into training without completely ruining myself, but also putting myself in the best possible position for race day?
Should I rejoin my training schedule at the appropriate place (the taper) and treat it as a slow build up rather than the build down from the training I've had to miss? Or is there an alternative I've not considered?
Should also point out, I've been following a slightly adapted version of the up to 55 miles P&D advanced marathoning schedule (kept the long runs, medium long runs and allowed for the fact my club nights have different things planned on Tuesdays)
I'd still very much like to enjoy the day as best I can given the circumstances, so any advice is most apprieciated.