I assume between all this there's some easy running??? Assuming there is, I think there's too much going on. Hill reps, intervals, flat out parkrun all each week. Most guys doing sub 35 10k probably don't do that.
Is the above your entire week or have you only told us about the quality stuff??
My regular easy running is the Monday evening session with the club and Saturday evening after parkrun.
I probably agree that I need to include some lighter stuff.
I normally use parkrun for training rather than going flat out - I just fancied seeing where I am as I've not gone flat out in a race for some time. I don't intend on going flat out this Saturday.
What a fantastic thread! I've had a read of it and thought I should check my training routine.
I've been reading 'The Art of Running Faster' by Julian Goater and this has really helped me focus my mind about how to train effectively.
I got this after completing the Bourton-on-the-Water 10k without really going for it in 45:58 (actually matched my PB) whilst I was training for the Silverstone HM and finished in 1:43:14. I realised that after these two races that I could run much quicker if I increased my dedication.
I was also hampered in the run up to these two races by old running shoes that I hadn't changed and suffered from calf and shin pain. So historically I've kept away from hill reps as my shins didn't like it. I now have new shoes and I no longer worry about pain.
So I feel that my base is sorted to some extent and am sensing that I'm having a breakthrough in the last few weeks as parkrun times from 24:24 on the 22nd Feb to 20:50 today (22rd March).
The book seems to suggest that I need to do quality training along with stretching, a few recovery runs and quick feet all the time.
I feel that I've settled into a routine and want to make sure its as effective and top quality as it could be. My aim is to bring my 5km time below 20mins and also my 10km as near to 40mins as possible. (currently at 45:58).
Monday Lunch time hill reps from at work. 10 reps of 10m incline in about 1 minute and jog back down to start. At evening a light 4 mile session with the running club (avg 5:33min/km) but concentrating on quick feet.
Wednesday Tough speedwork session with the club, depending on the session decided by the coach we might do 3x4mins (90s rest), 3x3mins (60s rest), 3x1 mins (30s rest). My avg pace was 4:12min/km but slightly hampered by the fact we turn every 1 minute.
Saturday Recently I've been going for PBs at parkrun, usually I use these days for a tempo run to parkrun (7km) then a steady parkrun afterwards. Later, I might do a steady 20min recovery run just under 4km.
I feel that I'm light on long runs but want to start doing some threshold runs on a Friday or Sunday. I'm planning on going out tomorrow but am undecided on pace.
I have a good couple of months before my next planned race, so want to keep my training momentum going.