Stevie G

Latest posts by Stevie G

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Journey to a sub 17 minute 5k

Posted: 20/10/2014 at 11:32

Tony, how are the marathons fitting into the sub 17 5k plan? extra mileage to naturally bring the pace down overall, or a change of emphasis for a while?


pdavey33 wrote (see)

currently at 17:25 but sub 17 still feels a long way away.

last track session was 17x400 in around 73-75 secs, with 60secs rest.


Stevie G wrote (see)
pdavey33 wrote (see)

currently at 17:25 but sub 17 still feels a long way away.

last track session was 17x400 in around 73-75 secs, with 60secs rest.


Just browsing, but wow, what a session?!

Just to put some context on this...I've done a 34.30 10k, a 16.53 5k (which by rights should be quicker), and on Friday I did 8x400 in average 73.5s.

Now that's my 3k pace. 2miles volume of a 1.8mile ish distance.

If you can do over 4miles of reps at average 4.58 pace  (1.14x4 +2sec for the 9metres) , I'd say you should be looking at more sub 16 pace than sub 17 pace!

I've only ever seen 16x400 (17 is an odd number?!) done as a 10k pace job before in fairness, was it a coach put on session, or did you just trial it freestyle.


ps as you all were.

I'm also disappointed this chap PDavey never came back. I was massively interested in what sounded like a colossal reps session, well above sub 17 pace!

Overdone it?

Posted: 20/10/2014 at 06:43
Set up base camp? 20mins? What?

Just as well no disabled people were around eh?

Moraghan Training - Stevie G

Posted: 19/10/2014 at 20:35

just a quick one, great work from the racers, long runner, tempoers etc today. In awe of your paces, cripes!

I'm gonna cut down on posting my guff for a bit, a little as the next 2 weeks sees me darting all over the country, and trying to fit in a foolish amount of different things,  but also due to it being the same old pony. However, i'll be keeping an eye out every so often for some inspirational training and paces as always.

Moraghan Training - Stevie G

Posted: 18/10/2014 at 19:09

Things change Dachs. I remember being not far off both him and Tom S at a 10k a few years back.

Now look at them, both in the 1.11s for a half I think, and no sign they're slowing down!

However, you've got every chance of breaking down to that and equalising it out.

Moraghan Training - Stevie G

Posted: 18/10/2014 at 19:05

I saw it Ric...


I saw it.

Moraghan Training - Stevie G

Posted: 18/10/2014 at 13:17
Do you not find you're working too hard by 'b racing' as opposed to tempos though Phil ? Or do you weigh up the perceived effort as equal, due to us all knowing that paces in a race are easier than in training solo?
For me mp are medium hard, whereas even a b race is as hard as i can on the day

Overdone it?

Posted: 17/10/2014 at 22:08

Hi Mr Ford.

That sounds painful and quite a new one on me.

Must have been quite an awkward slip to sprain yourself like that?!

Moraghan Training - Stevie G

Posted: 17/10/2014 at 22:00

I can see where you're coming from Ric, and I've always picked up a general undercurrent from you that you don't like the way I train or go about things. I can see that people take their time to offer tips, and feel affronted by a perceived ignoring of them.

However, when you take a coach on, from a position of admittedly knowing jack sh!t, you follow their advice to the letter. And doing that saw me go from thinking I was finished improvement wise in 2010, to reaching another gear or 2 with many a pb.

Also, you need to remember this thread was not set up like the Middle Ground thread, a "collaboration for improvement". It was specifically set up as a coaching thread, one that many early threadsters gained a lot out of.

The group we have now are a bit different, but definitely in the early years, many a lurker took tips from the schedules. I know this as many PMd me!

Armed with the 4 years of coaching that Moraghan provided generously for me, I now know what makes me feel fit, so have a better understanding of what it takes. Also shown through coaching Lit.

I'm always interested to see how others train, but they are individual. I can't train like Dean does, such intensity would ruin me, I've taken knocks the last 2 summers with the higher intensity stuff. Similarly, I love a tempo, but Dachs does epic level tempos. And I'm not talking in just paces, I wouldn't be able to do them respective to my own paces. Similarly with Johnas' epic Thresholds and so on.

To pb now, I know I need a good block of dedicated training, but also know that pb versus breakdown can be a very fine line.
You also need to factor in I like to actually run a good 60+ miles anyway, it's not just about pbs.
I think I'd soon get sick of say 25miles a week, 2x intense reps sessions. If you're not enjoying it you won't stick with it.

Moraghan Training - Stevie G

Posted: 17/10/2014 at 20:45

I've seen a fair few really fast or really high mileage people not take days off at all Matt...

Must be along the lines of keeping muscles warm and not seizing up, but personally I always like a day off. Especially in a week with 2 sessions and a long run.

Some guys on here have recommended 3 sessions a week and seen good results. I wouldn't really want to try that. I think my sweet spot/limit is mid 60s, 2 sessions and a long run of max 16.

I guess if ever a marathon kicked in, obviously the intensity would drop right out at the start, to compensate for the longer runs...and p&d has Monday as the day off straight after the the 55-70 plan anyway.

Earphones in races

Posted: 17/10/2014 at 20:41
Dan A wrote (see)

I told a runner mid-race during the Abingdon marathon last year that he should remove his headphones or risk a DQ.  Wonder if he was the one that did get DQ'd?  If it was him, then he can't say he wasn't warned.

Did the Richmond running festival half a couple of weeks back.  They set the 10k off, 30 mins before the half.  As such we caught up with the back markers of the 10k after 3 miles, many walking two or three abreast along the Thames towpath, headphones in & oblivious to faster runners trying to get past.  And seeing as how the path wasn't closed to the public, it made it a nightmare of dodging dog-leads, bikes, pedestrians and iPod wearers alike.

tbh, I'm not bothered about headphone wearers unless they get in the way.  What does puzzle me is why so many put they names on the front of their running vests, then block out all the cheers/applause/atmos by wearing headphones.  When supporting a race, I don't waste my breath encouraging them.

30mins between races sounds reasonable, when the shorter race starts first.

I've done a 10k that started 5mins after a half was set off!!

By the time us at the front of the 10k had caught up, after about... 1/3mile, wewere on a really narrow path meaning about 3miles of ducking and squeezing past and apologies to 100s of runners!!

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