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Winter planning - up mileage OR develop speed
Hi all,
Some opinions welcomed. I have been running around 7/8 months, have run quite a few 5k races etc - average time about 28 minutes, and a couple of 10's (my last one last weekend Bupa Great Edinburgh Run was 61 minutes).
I am looking towards doing a half marathon next year, but I will also be running quite a few parkrun 5k's over the next 6 months or so.
The question is do I keep distances to around 10k-ish and do intervals, tempo runs and some distance work OR do I start working my way through a half marathon plan (which could include intervals etc) and build up my mileage gradually over the winter to half marathon distance?
I would be using the Garmin training plans on here but also have several books etc and open to all options...
What would you do?
Brian.
Some opinions welcomed. I have been running around 7/8 months, have run quite a few 5k races etc - average time about 28 minutes, and a couple of 10's (my last one last weekend Bupa Great Edinburgh Run was 61 minutes).
I am looking towards doing a half marathon next year, but I will also be running quite a few parkrun 5k's over the next 6 months or so.
The question is do I keep distances to around 10k-ish and do intervals, tempo runs and some distance work OR do I start working my way through a half marathon plan (which could include intervals etc) and build up my mileage gradually over the winter to half marathon distance?
I would be using the Garmin training plans on here but also have several books etc and open to all options...
What would you do?
Brian.
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Comments
Hi Brian,
I would say you get quicker by doing quick runs (necessarily short) and gain endurance by doing long (and gradually longer) runs, so why not both.
I've always done fine on 2 runs a week - one short (10k) pushing the speed all the way and one long (15-20k) trying to maintain the pace I set out on (which gets faster as you get fitter). No serious injuries in 30 years of running because no overtraining. And I guess my performance has been OK - best half M (on hills) in 1:30. And the approach scales up - I did the London M in 3:30 on one short run (15k) and one long run starting at half M and getting longer up to almost the whole distance, every week, over about 6 months.
If you're in this for life, then the only thing I can add is - new shoes every year, and run off-road as much as you can. That way hopefully your knees won't quit on you in middle age.
Bob
Very useful advice. My last couple of sessions after the 10k have been a pushing the pace 5k, and a set of 12 x 30 second sprints with 1 minute recovery in between and 2x0.4km warm-up runs etc...
Have multiple pairs of shoes I rotate, one for off road, one for training etc. I keep a paper log of my runs etc and mileage on shoes too.
I am aiming for 3 sessions per week, plus some parkruns, and cross training sessions in the gym, stretching etc so hopefully can still make progress in the winter.
Brian.
Winter, in my view, is about building mileage.Get good miles in, run the odd parkrun, even after a good week of training, and you will get fitter.
Getting off-road regularly is very good advice.
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