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Hi guys, new to the forum but have been lurking for a couple of weeks now.
History – I started running just to get fit and loose weight in Jan. Achieved both goals as I have lost 2 stone this and would consider myself to be in reasonable all-round shape. However, I have caught the running bug, and would like to step up to the next level and get more competitive.
I have run a few races as part of a local race league; they were mostly about 5 miles and off road. I was running 5 miles in about 36 minutes earlier this year but have definitely made improvements since then.
The biggest contributor to my improvement in an increase in miles run, the purchase of a Garmin Forerunner and I have joined my local running club.
Recently I ran a 2 mile time trail at the club in 12 minutes 56 seconds. Though such is the rate of my recent improvement I recon I could beat that by maybe as much as 10 seconds now. I have also stepped up to a training group at the club containing guys who run 10Ks between 38 and 42 minutes (though I am hanging on a bit at the moment and feel like I have to go almost all out to keep up). We train each Wednesday and run interval sessions. Typical session would 8*800meters at a bit faster than 10k pace (a lot faster for me!) with 2 minutes rest between reps. But they do vary a bit.
I haven’t actually run a 10k race yet so but I am booked in for one a week on Sunday. It is on road and pretty flat so am going to aim at running around 43 minutes. Though as this is my first 10k I will have to see how I go. I may blow up at that paces after 4 miles.
What I am looking for is advice on putting together a more structured training plan post race to bring my 10k plan more in line with the group I am running with at the club. This is assuming I can run my 10k in 43 minutes I can always adjust it to suit depending on my performance.
Reading the forum, my understanding is that I need to make sure my weekly training revolves around the following; long steady run between 8-11 miles; an interval session (I get that at club training) and tempo run with some additional easy/steady miles.
I was thinking of putting this plan into place -
Mon – Tempo – 10 min warm up jog – 30 mins at 7 – 7.10 m/mi – 10 min warm down
Tuesday – Rest
Wed – Club interval training as described above.
Thurs – Rest or Steady recovery run 4 or 5 miles.
Fri – Tempo runs or longer intervals – 4*5min tempo with 90 sec recovery at 6:50 m/mi or 4 * 1 mile 2 min recovery at 6.55 m/mi.
Sat – Steady 5 miles at 8 – 8:15 m/mi
Sun – Long run – starting at 8 miles and increasing by half or a full mile each week until up to 11 miles keeping at 8:15 – 8:30 m/mi pace.
Please feel free to rip it to pieces, any advice would be appreciated.