Ok, I've sent my training schedule into "Diary Doctor" in the Runner's World magazine a few times, and not had any luck yet at all.
So I was wondering if anyone with more experience than me could rate my training schedule and give me advice as to where I could improve with better workouts etc?
I currently have a 45:00 10k PB (but haven't raced at that distance for 6 months), and a 1:43:30 for a Half a few months ago. I'm aiming for a 42 minute 10k and a 1:35 at the Silverstone Half in March.
Monday: Rest
Tuesday: 1M warmup, then 2x2 miles at Half Marathon pace (8.3mph), then 2x1 mile at 10k pace (9mph). 1M warmdown.
Wednesday: 8M at a steady pace (about 1 hour).
Thursday: 7M easy (about 57 minutes).
Friday: Tempo Run - 6M, with 4M at 8.5mph.
Saturday: Weights in Gym/Core exercises
Sunday: Long Run (13-15 miles, 1:45 - 2:05)
For a total weekly mileage of 40 - 42 miles.
Whaddya think?
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Comments
All your runs seem way to quick
on your half time mcmillan running calculator (google it can't do links at the mo) suggests long runs should be run at 8:50-9:50 miling
easy runs at 8:50-9:20
Agree with slowing down. My race times are similar as are my targets. I am concentrating on base training at the moment though so i dont do any intervals or tempo runs as such.
You could get some benefit out of restructuring your week a little bit. Do your easy paced run on a wednesday and then your tempo on a thursday so you are going hard/easy. You could probably stand to build up the distance of that easy run too so it becomes a midweek long(ish) run. I would also rest on friday and do another easy/steady run on saturday. Your legs will be more tired when you do your long run but that will be good for the latter stages of races.
I did as you suggested tcg, and did 7 easy miles today, and will do the tempo tomorrow. Unfortunately, I'm sort of bound at the moment by lectures and seminars, so I don't have a lot of leeway with regards to time, so I'll have to see what happens. Next semester should be easier though.
I have tried slowing down as well, and it feels almost artificially slow sometimes, but I'll get used to that over time I guess.
Moraghan - the reason it's actual speeds is because I get the average speed readings directly off of my Garmin. I hate dreadmills.
Garmin is normally mins per mile not Mph???????