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RW Forum Six - Sub 5
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Just shy of 750 miles for the year. Will break that but not enough time to break 800.
Next year will be the 1000+ year
I too shall be taking a sneaky peak at this schedule, I think I just got about 5.02 or 3 at Windy this year which was a mahoosive pb for me and in reality I could go quicker, mind you if you speak to my mentor then I should be on the next thread up
Just home from club. Thanks to a major RTA en route I didn't get there in time to go out with everyone so ended up running round the streets of Dagenham on my own decked out in my tinsel. Felt like a right t*t! Still to get the torture over quicker I ended up doing a mile tempo then 3 miles fartlek.
Stats: 4.01 miles 38.27 - 10.15, 9.52, 9.10, 9.04
Fartlek on ice is interesting, to say the least
Nicely done, Kaz.
I did a bit of over enthusiastic speedwork this morning ready for a 10k on Monday and have now nigglated my right calf. Hopefully it's nowt serious.
So, do you have a plan in mind?
Fingers crossed it's nowt. Keep it easy till Monday.
Like I said earlier I've not really found a plan that works for me. Am thinking I'm going to have to tailor something to fit.
This is the garmin one (starting at week 2 so it fits timewise)
WEEK TWO
Mon Rest?
Tue 4M (approx 50 mins) slow
Wed Rest?
Thu 1M jog, then 2 x 1.5M (or 15 mins) fast, with 800m (5:30-min) jog recoveries, then 1M jog ?
?Fri Rest?
Sat Rest or 3M (approx 39 mins) easy ?
Sun 7M (approx 90 mins) run/walk
WEEK THREE
Mon Rest?
Tue 1M jog, then 3 x 1M (or 10 mins) fast, with 400m (3:15-min) jog recoveries, then 1M jog?
Wed Rest?
Thu 4M (approx 50 mins) slow?
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy
Sun 8M (approx 100 mins) run/walk
WEEK FOUR
Mon RestTue 5M (approx 64 mins) slow
Wed ?Rest
Thu 1M jog, then 4 x 800m (or 4:45) fast, with 200m (2 min) walk/jog recoveries, then 1M jog?
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy?
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-60:00 10K or sub-48:00 5-miler
WEEK FIVE
Mon RestTues 4M (approx 50 mins) slow
Wed? Rest
Thu 1M jog, then 3M (or 30 mins) fartlek, then 1M jog
?Fri Rest
Sat Rest or 3M (approx 39 mins) easy?
Sun 10M (approx 2hrs) run/walk
WEEK SIX?
Mon Rest
Tue 5M (approx 64 mins) slow
Wed ?Rest
Thu 1M jog, then 6 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog?
Fri Rest
Sat Rest or 3M (approx 39 mins) easy?
Sun 12M (approx 2hrs 35) run/walk
WEEK SEVEN?
Mon Rest?
Tue 6M (approx 69 mins) steady?
Wed Rest?
Thu 1M jog, 8 x 2 mins hill with slow jog/walk down, then 1M jog?
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy?
Sun 14M (approx 3hrs) run/walk
WEEK EIGHT?
Mon Rest?
Tue 1M jog, then 3 x 1M (or 9:30 mins) fast, with 400m (3-min) jog recoveries, then 1M jog?
Wed Rest
Thu 7M (approx 90 mins) slow
Fri Rest?
Sat Rest ?or 3M (approx 39 mins) easy?
Sun Race (5M to half-marathon)
WEEK NINE
Mon Rest?
Tue 1M jog, 8 x 200m (or 1 min) fast with 100m (or 1-min) jog recoveries, then 1M jog?
Wed Rest?
Thu 8M (approx 90 mins) steady
?Fri Rest?
Sat Rest or 3M (approx 39 mins) easy?
Sun 16M (approx 3hrs 25 mins) run/walk
WEEK TEN?
Mon Rest?
Tue 1M jog, 3 x 1.5M (or 15 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog?
Wed Rest ?or 5M (approx 64 mins) slow
Thu 1M jog, then 3M (approx 33 mins) brisk, then 1M jog
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy
Sun Half-marathon (aim for sub-2:15)
WEEK ELEVEN?
Mon Rest?
Tue 1M jog, then 5M (approx 54 mins) fartlek, then 1M jog?
Wed Rest or 5M (approx 64 mins) slow?
Thu 10M (approx 1hr 55) steady?
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy?
Sun 18M (approx 3hrs 50) slow
WEEK TWELVE
Mon Rest?
Tue 1M jog, 3 x 1.5M (or 15mins) fast with 400m (or 3-min) jog recoveries, then 1M jog?
Wed Rest or 7M (approx 90 mins) slow?
Thu 1M jog, then 3M (approx 33 mins) brisk, then 1M jog?
Fri Rest?
Sat Rest?
Sun 18M (approx 3hrs 50) slow
WEEK THIRTEEN
Mon Rest?
Tue 1M jog, then 4 x 1M (or 10 mins) fast, with 200m (or 2:15 min) jog recoveries, then 1M jog?
Wed Rest or 6M (approx 77 mins) slow?
Thu 1M jog, then 4M (approx 45 mins) brisk, then 1M jog?
Fri Rest?
Sat Rest?
Sun 20M (approx 4hrs 15) slow
WEEK FOURTEEN
Mon Rest?
Tue 1M jog, then 5 x 800m (or 5- mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog?
Wed Rest
?Thu 6M (approx 65 mins) steady
Fri Rest?
Sat Rest or 3M (approx 39 mins) easy?
Sun 17M (approx 3hrs 30) slow
WEEK FIFTEEN
Mon Rest ?
Tue 1M jog, then 8 x 2:15 mins hill with slow jog/walk down, then 1M jog?
Wed ?Rest
Thu 4M (approx 51 mins) slow
Fri Rest?
Sat Rest?
Sun 10M (approx 1hr 50) steady
WEEK SIXTEEN?
Mon Rest?Tue 1M jog, then 5 x 400m (or 2:15 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog??
Wed 3M (approx 39 mins) slow?
Thu Rest??
Fri Rest??
Sat 2M (or 25 mins) easy, in racing kit??
Sun The race?
A 5:00 marathon is approximately 11:30 per mile. To break 5:00, you should eventually be capable of a sub-2:15 half-marathon (10:15 per mile) and sub-56:00 10K (9:00 per mile) Right now, you should be used to running for 20-30 minutes, three or four times a week.
* The target times below are approximate defaults. Your Garmin download will give you more specific targets.
Morning all.
Morning
Happy Christmas folks
4.24 miles in 45.09 this morning. 12 minute first mile was more indicative of the ice-rink like footing than lack of ability! No more running in the park till that lot clears
Festive felicitations.
I think I'm going to have to get a spreadsheet out and see how it fits in with your other race committments.
I need my guests to go and then I can get to spend some more time on this issue.
But 3.25 miles in 33 minutes in these conditions is a cracking christmas run.
Lo, hope the festivities are going well
Finding a plan that suits is hard enough wihthout the races! I tend to find one that's about what I'm after and then play around with it - possibly more of that will be done this time!
I'm not a fan of running late into the evening on my own in the darker months so I often do both my long runs at the weekend.
Slept in this morning so didn't get my planned longer run in. Will do that tomorrow before I go to my sister's - that will keep me away from the sales a bit longer!
We will just run up to the Cherry Tree, down the Southend End Road/Abbs Cross Lane, Hornchurch Road, Upper Rainham Road and then home. I saw how lethal the Eastbrook Park was from the 174 on Wednesday.
8.5 in 1.29.52 done. Lot warmer than expected so somewhat over-dressed! Legs felt fairly heavy. Relatively even pacing.
Mileage for the year now over 750.
Fantastic running you two. Fleet of foot in these conditions.
My 10k race was cancelled yesterday. It was going to be my last ever attempt at a speedy run. If I keep chasing times, I end up injured, so I've retired from PB hunting. It's time to concentrate on longer slower stuff.
Today was the first day of base training. 8 miles at <70%. All was well apart from the black ice and ankle deep puddles.
I'll be having a good luck at your plan later, Kaz.
Shame about your race. Conditions here pretty much back to normal thanks to the rain.
Fartlek at club today (4.55 miles total). Had hoped for a nice easy session but decided to give it a go. First mile 8.58 - been a while since I've had a mile starting with an '8'
Hello,
Will also be watching with interest. Kaz, was it you at the Enigma marathon earlier this year?
Glad to hear things going well.
Come on board and we can all aim for sub-5 together