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Long time lurker, first time poster!
Completed my first marathon in Dublin last October, just under the 4 hour mark at 3hrs 59mins, was really dissappointed with the time but when i went over the training i knew i hadnt done enough 18+ mile runs in the lead up to the run and duly blew out after 20 miles, cramping up and being reduced to walking about 1/2 a mile... this has spurred me on to try and get the best time possible, so i've set myself a really mad target of hitting 3hr 15mins in the Berlin marathon in September... but in order to acheive that i want to have a series of targets to meet before the big run...
First up is the Great Ireland 10k Run on 11 April, have started training about 2 weeks for this, running 5 times a week on the following schedule:
Mon - 5m - 1m warm up, 3m at 6.24 and 1m cool down
Tues - 7m @ 7.24
Wed - 7m @ 7.24
Thurs - 9m @ 7.46
Fri - Rest
Sat - Repeat Monday
Sun - Rest
I'm a bit frustrated with the progress to date, and my projected 10k times are coming in at 43mins which at this point seems very difficult to cut to the 40min mark... im posting on here to see if anyone has any views on the training schedule / pointers on training methods / diet etc
i run evenings after work, mostly on the treadmill in my local gym, and try to get a large pasta and chicken dish into me the day of a session
Any feedback you guys have would be really appreciated!