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Moraghan case number 3.
To start with, as per the others some stats
Aged - 28
Weight - 11 1/2 stone (don't measure religiously by any means) 73kg
Height - 6'1"
BMI - 21.2 (right in the middle of healthy..so that's good!)
Weekly mileage - 50 p/w
Runs Per week - 10/11
Have run since about 21, but originally as an aid to football. 18months ago 99% quit the football to focus on the running, and have done around the 50mile mark since then.
Recent pb of 1hr 19m 21s at Wokingham 5 weeks ago means the below are the current pbs
1/2 Wokingham Feb 2010 1hr 19m 21s
10m Maidenhead April 2009 1hr 02m 16s
10k Hotel Olympia Feb 2010 37m 03s
5M Hanney Oct 2009 29m 38s
5k Local Series May 2009 17m 23s
The times of 10m and below should go on the next time out at each attempt at a flat race of those distances, hopefully in line with the 1hr 19.
Shortest term aim is to get the pbs in line with what the Macmillan calculator suggests should be runnable off a 1hr 19 half.
Those being 10m sub 1hr , 10k 35:40 5m 2830 5k 1710.
Longer term is to hit more serious times such as 1hr 15 for a half and well sub 35min 10k, and therefore become more of a contender locally, rather than be say top 10 in races with 200-300 odd runners, or generally top 10% of all races entered.
Training until now has been a rather amateur case of getting 50miles a week in. On looking at the way I construct the 50 it's become very blatant that this isn't getting anywhere near the maximum effect, so am looking to step up a gear and train smarter.
An average week would be
Mon Lunchtime 4-5miler, usually including hilly woodland, the steepest of which would at most a time of around 31mins for a 4miler. Quickest would be just under 28mins for this session
Evening 5-6miler. Usually a progression run, using hilly woods for a couple of miles in around 8-9min miling, relaxed effort, then come the flat a bit more effort dipping to around 6:45 a mile, then the last miles at a pace meaning the overall run works out at around 7min miling.
Tue Lunch as per Monday 4-5, but always a different route each day
Evening currently club hill efforts. This is the nearest I do to a quality session.Usually a 5-6mile overall session, first mile and last mile is a jog to and from the venue, and the remaining miles are an adhoc coach decided upon session of long or short hills, and numerous repeats. The longest session was probably 30 efforts, something like 5 x 80metre steep hill, 4x60metre steep hill, 3x30 etc, and other repeats.