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.
When I was building up to 10k while ago, I mainly focused on slow runs starting at 6min/km until I built up to 10k in distance - but each run (every other day) would only increase 10% in distance.
I took it very slowly in building up as I had ITB previously and didn't want it to return. I would only run when I felt good.
Once at the 10k distance, I started to quicken the pace and would look to take 10seconds off my pace each time with aiming to finish strong to ensure I could go faster next time.
Smattered inbetween these runs were some interval sessions (once a week) with my club to help towards the speed.
I'm not one to stick to any proper training plan but felt that the HADD system seemed to suit me more - which is mainly around building up your base so that when you need to run faster you can.
I'm 30 and my goal at the start of the year was to run 10k in under 50 minutes which with this steady training was smashed at the first attempt (even done in training before the race). So it seemed to work for me.
I guess the main point I would highlight is don't go too quick or too long too soon!
I've recently been having a problem and I'm not sure how to cure it so thought I'd turn to you all for some help.
About 6 weeks ago, I did a 10km race and achieved my personal best of 46:35. Since then I've been a bit off running as I had a week off to recover & relax as I was doing about 40km a week in the lead up to the race.
However, I've not been able to build up my training again as I have a bad pain in my right shin & ankle area. I thought I had traced the problem to my new car and that it took me a while to adjust to the new driving position - given that my Tib Anterior muscle felt tight after the 1 hour drive to work.
So I pretty much stopped running and only doing a couple of kms each week but the pain starts after about 2km. I'd been using a foam roller on my tib anterior and then icing it and that seems to have helped as I don't have any problems when driving.
However, last night I was only able to do another 2km and had to stop - I wasn't even running at a decent pace 5:30/km.
What seems to be happening is that my right ankle becomes tight and I'm unable to run as I usually do. I usually run by striking my heel first but when my ankle gets stiff/tight I start running flat footed and becoming a really loud runner. Then the pain on the ankle and shins is so bad that I have to stop. I walked towards home for a couple of minutes and the pain stopped so I jogged a bit and it was fine for a while but the dull pain started again so I stopped.
After my 10k race, I did buy some new shoes but the pain is just as bad when I go out in my old & new shoes - plus the pain is only on my right leg.
It's rather frustrating (like most injuries I guess) as there is no pain when walking or when going up stairs. When I do run as I'm running so slowly (for me), I'm not out of breath and am concerned that my fitness will take a nosedive - I have a number of 10ks next month.
Has anyone had this before? What does it sounds like? Can anyone suggest what to do?