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Race time imrpovements as mileage increased
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My speed session (training for 5 k) would normally invovle something like 5 x 1 mile at threshold pace..
mine is around 80's per lap..so thats 5.25 mile pace and total volume is 8 k..recovery is one minute to 90 seconds
with 6 x 100m lactate strides after..
anyone want anymore training, i can post my sessions??
i know what ive put is very similar to above posts..I can only suggest you start doing some tempo runs which could involve something like 20-30 minute runs using a HRM and keep your heart rate just above threshold (mine is about 170 mark)..this will build your lactate threshold and you are forced to run faster so overall you will get faster..
scott
Cheers Scott.
Think my lack of speed is also due to a niggle i've had too. After todays half my leg is now totally bu****ed. However I will do as advised when i'm back to normal.
Endurance and CV absolutely no problem as I cracked out 26 x 7.10m/m two weeks ago. Not even out of breath til I kicked for the last mile.
I think this is a case of going backwards to go forwards.
Coped really well with the increased mileage. I run with someone who has a 2:35 PB for the FM. He couldn't run more than 45miles a week without reducing the next weeks mileage.
Want to find a flat FM and aim for a 2:50 next time. Need to dramatically improve 10k and half time though.
what times are your 10k at now?
i used to be a 800m/1500m track specialist but after a car accident and injury, i feel like im more suited to 5ks n 10ks perhaps..im 70kG, 6foot" and quite muscly..do about 30 miles a week, hitting close to 36 mins for 10 k
i would also like to run a half
About 39:30 on a hilly training run.
I've never raced less than a half except a 5k at the end of a Sprint Tri which I managed in 19:30. This most impressed me at time considering that my legs went to jelly after I got off the bike.
Well i'm 5'11" and a well built 12 stone (in old money). I felt well out of place at the start line today surrounded by a selection of waifs and pipe cleaners!! Need to lose a lttle more weight but do not want to sacrifice any upper body strength.
Such is life!
lol! yes, such is life..you dont have to lose upper body muscle or strength to get faster...fast arms = fast legs ..
so try pumping your arms more, keep good form, and also try doing some running based core stability to increase muscular endurance so when you run and your arms are pumping, they wont get tired!
I don't get tired and my core strength is absolutely no problem either. Stamina and core strength are my main (only!) assets. Ask that budding marine what a 'regain' involves and you will see what you need in the way of core strength to carry one out successfully.
My arms do not really pump apart from when I am sprinting which I developed to save energy on long runs (13.1k upwards) but I do achieve 180 paces/minute. Need to lengthen my stride so lots of stretches will be needed also as I am not the most supple of individuals.
This is sorta directed at Stevie, but anyone else too!
What intensity do you do those runs? Other than the speedwork, I have no idea how hard you are runnign those mileages. How do people alter their intensities throughout the week?
I tend to run everything at race pace for that distance which everyone is going to say is wrong.
Does give me the advantage of knowing what pace to run at on the day.
Recovery and slower runs when i'm feeling delicate which is not too often thankfully.
I in fact ran the whole thing at 8mph (7.5minute/miles) which would be race-pace for that distance... and in the process I bagged a PB for the half-marathon.
I feel that can help you toughen up mentally anyway...
im doing about the same, with working about 60 horus a week to its quite hard..
quality is deflinatly better, but in most repects you still have to match the vloume in a session to slightly over what your target race is..so in most respects...for a 10 k race, you will do maybe 10-15 k a day, 6 times a week, wont have to do much more so its all in proportion...
ps, read your profile? whats BAC? isnt BMC british milers club..im targetting a 4 minute 1500m
That'a a good 1500 metre aim - I'm going for the same sort of target this season, focusing on the moment on 400 metre training to develop my pure speed - by christmas I would like to have my 200 down to 25.9 (as a time trial) and 400 down to 55.9 approx. Only ever ran two 1500 metre races, 4:36 and 4:30 - in the former I timed the race dreadfully going through 800 in 2:12, 1200 in 3:30 and running the last 300 metres in 66 seconds - was obviously feeling strong and blew it.
What kind of sessions are you doing at the moment? My training at the moment is mostly a strengthening session with hopping, high knees and 60 metre sprints, a pure speed session with intervals and long recoveries, a speed endurance session with efforts with very short recoveries - such as 4 x 400 metres w/ 30 secs recovery and 6 x 200 w/ 15 secs recovery and either hills or aerobic activity. Haven't got time for anything else due to third year studies so it will be interesting to see whether my low mileage shows in the 1500 races next year.
off 30 miles a week I could run a 40 min 10km and a 90 min half
off 100 miles a week I can run 33s for 10km and 73s for a half
I'm old and lack any short speed so a lot of my training is based around volume and tempo worth rather than pure speedwork.
I am an ultra distance runner though
Gobi - does 10k just seem like a walk in the park considering the race distances you do? or is it like a short sharp shock to the system?
I was kinda thinking that 10k to you must seem like 800m to me
But interestingly my 10k PB was run on a regular schedule of less than 25mpw.
anything under a marathon feels like a sprint race
Paul
agree 100% I believe my short distance times could be better if I did less miles of a higher quality but that is not my focus.
G
EdinburghKev,
Didn't give up the day job, but did make a concerted effort to restructure my week so that I get a decent chunk of mileage done as easy/steady running by commuting to and from work. I do count myself as extremely fortunate that I live close enough to work that this is a possibility. You can go sub-3.
Pammie,
In terms of mileage increase, it took many years before I was able to tolerate any more than 40 mpw without sustaining an injury. But I applied the usual rules, just add a couple of miles per week and have a step back week every few weeks. Again, at points, I think we're all likely to encounter a training load that seems to be maximum we can tolerate without injury. But I think the human body is remarkably resilient and able to exhibit suprising adaptations, which, over time, allow us to increase training volume and intensity to points that would previously have seemed to be unobtainable.
Vicki,
Absolutely awesome weight loss. That's an incredible achievement and your race times are going great.
Mikey T,
Think you'll go sub-3 with the plan you posted. Best of luck.
Cabarfeidh,
I think that Peahead's suggestion of long reps is a good one, but I think that they should be done at 10k pace/intensity and no faster. If you're going to be running at 5k pace, then something like 3 x 1k is plenty. But to be honest, I think VO2 max sessions (5k pace and faster) are hugely overrated, but that's another thread......
Scott,
When you said "5 x 1 mile at threshold pace", did you mean 5 x 1 mile at half marathon pace?
Gobi,
I totally agree with your assessment. Think we're very similar in terms of age, mileage and race times (apart from the ultras.....obviously ).
Interesting thread.
My background: did a bit of running at school from age 14 - 17. Averaged about 20 - 25 mpw and had a 10k pb of 36:30 and 1/2M of 1:28 (I think both set aged 17 or so).
Fast forward 20 years to May 2008.... 15 stone, fairly heavy drinker and smoker decideds to do something about it.
May 08 - Ave 40.5mpw, ave training pace about 9min miles, 5km time 30:00.
Jun 08 - Ave 42mpw, ave training pace about 8:30
Jul 08 - Injured (no surprise!)
Aug 08 - Ave 51mpw, ave training pace 8:20, 14km trail race done @ 7:45 pace for 10th place.
Sep 08 - Ave 61.5 mpw, ave training pace 8:00. Trail marathon in 3:42 for 21st place.
Oct 08 - Ave 76 mpw, ave training pace 7:30 and falling. 6m tempo run in 39:56 (6:40 pace).
Looking forward to testing myself over a 1/2M at the end of November (Downton Half) and hoping, maybe, to beat a PB that has stood for 20 years.
Caveat - do not follow my mileage increases. I am crazy and I have risked injury. I just love doing it. And I'm running some ultras next year so I need the miles in the bank.
I find it amazing to look back at how I was just 6 months ago.... and then go and run 6m in under 40 mins!
I'd be very interested to hear your predictions for my 1/2M time - I have no idea what I'm going to achieve, but would love to go under 90mins.
thats a fast 10time off that kind of mileage at that age purdie...and the half time doesn't seem to add up.
until recently i had 3827 and 1hr 25 46
now i hit a 3730 I' like to think that half time would come down too.
well done on the high mileages!
Cabarfeidh
Just found this thread. I'm newish to long distance stuff (been running more for the last 2 years). I had PBs of 64min for 10M and 38min for 10k off of a few runs/week of less than 45 minutes, and some cross training.
I'm 5ft 10 and 12 stone and carrry lots of muscle and I did 2:52 at FLM this year in my first marathon. I just concentrated on endurance and nothing else.
You can still run pretty well even if you're not a skinny rake.
Haven't read back, but some stats for 50 year old first time runner..
35 mpw 4:27 1st Mara
40 mpw 4:18 2nd Mara
60 mpw 3:50 3rd Mara
90mpw 9:39 Comrades 'down' run
nuff said!