Iwan Jones 4

Latest posts by Iwan Jones 4

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Tempo pace and advice on strides

Posted: 14/01/2016 at 10:14


I would agree with a few of the comments above in that your HM PB seems 2/3 minutes slower than you would expect from your 10k time, so you may want to work on your endurance. Also, splitting that 5 miler into 5 x 1m (1 Min rest), 2 x 2/2.5m (2 Min rest) would make it more manageable initially.

Going sub 2:10 and sub 5

Posted: 08/01/2015 at 14:42

The first thing I would say is that there is quite a big difference between your goals, in that a sub 2:10 200 free is much more difficult than a sub 5:00 400 free.

I swam a lot when I was in school and swam a 2:01 200 free and 4:15 400 free.

I have recently started again and after a bout 4 months am probably around 5:00 for a 400 free now (no time trial done) but could not get anywhere near 2:10 for a 200.

The harder sets I do tend to be something like:

a) 500 free, 400 free, 2 x 300 free, 2 x 200 free, 100 free. These would be going off 1:25/1:30 per 100m, so getting pretty short rests. This would be more of an endurance session.

b) 5 x 400 free off 6:00, aiming for 5:20-5:25 per rep.

c) 6 x 200 free off 4:00, aiming for 2:30 per rep.

d) 12 x 100 free off 2:00, aiming for 1:12 per rep.

Sub 20 minute 5k - the straightforward way

Posted: 08/12/2014 at 12:03

If you are unwilling to run easy then there is a limit to how much improvement you can make, however you are nearly there already on the sub-20.

I would just say try and increase the distance of the saturday gradually towards 15-16k. Same for the mid paced runs towards 8k. For the fast 5k maybe split it into 1k/1mile intervals at 4min/km pace with 90 seconds rest between intervals.

I think it will take you 6 weeks tops.


Can I run 10k in 40 minutes with this training schedule?

Posted: 19/12/2013 at 23:19

Be careful with coming back to early on a sprained ankle, I tried to run again a couple of weeks after doing mine but it was more like 6-8 weeks before it was ok to run properly. 

I'm 27 so I've got a bit of an advantage! I can't remember age grading on the parkrun, i think it was low 70's so 75% would be a decent target if that's the case!

Can I run 10k in 40 minutes with this training schedule?

Posted: 19/12/2013 at 13:56

That's very nice progress there on the 5k and 10k Cicero, I guess there's plenty to come of that half marathon if you just upped the mileage, pretty difficult to run good 800m and HM's simultaneosuly I'm guessing!!

I had a pretty good year until about September, ran a 37:31 10k in Bristol in May, and then 17:33 parkrun at the end of June.

I then had a great training block of about 10 weeks that should have taken me through the Swansea 10k and Cardiff Half in September/October (where I was looking at sub 36-min 10k and sub 80 Half based on training progression).

However, I got ill and then had a niggle two weeks before the 10k, which meant missing the 10k and not really training at all for a month before the Half so the result was an 82:56 which was not bad for a first half but not what I was after.

I then had a month or so of light training again when I got injured again (achilles) and am now in the midle of a 6 week running break as advised by physio and will start again in the new year. So pretty mixed all in all!

Hit a plateau

Posted: 11/12/2013 at 13:41

LSH I'd suggest alternating your tempos maybe between a true tempo run of 4 miles, for which 6:20/mile should be fine for you (based on your 5k pb) and maybe a longer tempo of 6/7 miles at marathon pace of around 6:40/mile. This could help with the endurance side of things.

Also maybe add a bit of volume to your interval sessions. Based on your 5k time, you should be looking at 37:30 for 10k which is around 6:00/mile. Good sessions might be gradually building from 3x1 Mile/ 5x1k at that pace until you can manage maybe 5/6 x 1 mile or 8x1k.

Also I would suggest 7:30 is slightly quick for your easy runs, slowing down to 7:45 would make a difference and make some of the sessions above more manageable.

Long runs at marathon pace

Posted: 20/11/2013 at 13:38

I think that keeping yourself from going over the limit and getting injured is probably the most difficult part of a marathon training block.

If you have done a few marathons before and have reached a plateau maybe try this but otherwise I'd stick to the more traditional sections of the long run at MP.

Tibial Stress Fracture

Posted: 28/10/2013 at 17:46

Physio was convinced it isn't a stress fracture and that it is a pain in the tendon between the tibia and the adjoining muscle, caused by a lot of stiffness in the ankles from scar tissue (several sprained ankles) and lack of flexibilty. It sounded convincing!

Although if he says stress fracture he gets no repeat fees, and this way he thinks I need a few sessions to try and get rid of some scar tissue!  

Tibial Stress Fracture

Posted: 25/10/2013 at 11:41

Cheers for the replies guys, physio booked for Monday.

Tibial Stress Fracture

Posted: 24/10/2013 at 12:41

Hey guys,

I've had a gradually progressing pain in my tibia which is very painful if I touch it the area (particularly after running). However, until the last couple of days I have been able to run on it.

I haven't been to see a physio/doctor yet, but though it was potentially a stress fracture.

Rossy, yours sounds like it came on suddenly and stopped you running immediately? Which is making me think mine could hopefully be less serious.


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Discussions started by Iwan Jones 4

Getting back into swimming

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Can I run 10k in 40 minutes with this training schedule?

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