Iwan Jones 4

Latest posts by Iwan Jones 4

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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.


Help!! I have been ill

Posted: 06/10/2013 at 21:42

Paul I ran my first half marathon today, and due to illness and niggles was reduced to easy running only for the last 4 weeks, this had quite a significant effect on my performance I felt.

Maybe you will get away with 3 weeks , but I would suggest lowering your targets slightly and make sure you get round comfotably. I wouldnt wish my last 3 miles on anyone!

1.30 half marathon in a year

Posted: 01/10/2013 at 16:02

LL I don't think you will go too far wrong by following the Jack Daniels training paces (although his easy running pace is possibly a bit quick).

I agree with Scott about splitting the year up into training blocks and you might want to try a few parkruns/5k/10k for some variations and get some speed in your legs and give you an indicator of how you're improving.

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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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