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Ouch! 16 x 400m with 75 sec recoveries will certainly have left you shattered for a good few days. I've heard that the old rule of thumb is that for every race pace mile in training it takes a day to recover. As that session will have bashed out 4 miles at a fair bit faster than race pace with pretty low recoveries, it would have probably taken five days before you fancied another quality session!
I'll have to venture up from 12 to 16 reps at some point. Can't say I'm relishing it! 12 x 75 second 1/4 miles isn't much fun.....I'd imagine those extra 4 reps are murder!!
Well Done on your time Jamie, Top Time!
My training has gone off track a bit in the last 3 weeks, havent done any long runs, which it is defanite effecting my fitness, need to start doing the long runs again. Got a race mid december (10k) so hopefully i have got enough time to get back on trak for the sub 40min, fingers crossed. Just need to start doing some hard training again lol
Thanks Cliff, great to hear from you.
Yep, those long slow runs are so useful. Excellent aerobic training, brilliant for getting your endurance up and your resting heartrate down. I'm sure everyone on the thread is behind your sub 40 min campaign.......don't lose focus
Thanks Guys, fingers crossed, will try get a 10 miller done this weekend.
If you can do a 1:27 half I'd bet my left arm that you already have a sub 40min 10k in you.
All you'd need is a week or so of race pace sharpening. When I first cracked 40min in a 10K I did a 4 mile race pace time trial at 6:24 mile pace a week before. It worked a treat as I came in at 39:38 on the day.....that was last February. In contrast, a few weeks ago I came in at 36:53. I think there is some proof that the sessions I do really work (in the context of a sensible training program) .
I really rate this thread too, the information I have given is based on genuine sessions that I have done in preparation. I haven't left anything out, unlike many local runners who are very secretive about their training!!!
Some good times there fair play timinho. Good luck with the sub 40 10k.
I have totally lost motivation for the past few weeks only done around 3 runs in 3 weeks, went out the other day and struggled with a 4 mile run. So no races planned for a while now just going to concentrate on building the millage up slowly over winter then will start doing interval and tempo work march-april time ready for some races next summer. The sub 40 will have to wait a little longer but not too long hopefully lol
Will keep you all updated, going to try a slow 6 mile run this afternoon see how i get on.
Grief Timinho, doing a race pace time trial around traffic and with a rucksack on your back commands respect. You'd have probably hit your target on a track without a rucksack!!!!
Timinho the six miler went ok last week and this week done two 4 mile runs over hilly route and managed to get aother 6 miles done today, so starting to get back into it again now, will keep you posted.
p.s. Good luck in the race
Heavens! I've never seen a set of splits quite like it!!! Did the race start with three miles up hill?
A superb last three miles.......and I feel your pain in the last quarter, judging by your 1/4 mile split it really hurt!
I'd bet that on a flat course you'd be closer to 38 mins.....
Yea, the 4 mile race pace time trial one week before the race has helped me find out really where I am several times in the past. I'll continue to do it in my 10K preparations.
I think your 5K race time gives a better indication of where you are in respect of your 10K than the splits that you have provided. Your splits provided come to a slower time than the 10K enroute to your 10 mile training run!
I'd bet that right now if you were to double last week's 5K time and add a minute you'd be close to how you'd do over 10K.....circa 41 mins.
As for getting down to sub 40 minutes in your 10K. Forget trying to do that before you are 40!! You're nearly there now. A solid 2 months structured training would see you crack it, I'm sure.
I notice that you seem to run your weekly longer run flat out. Conventional thinking seems to support the view that your weekly long run should be at a slow, conversational pace that keeps your heart rate in an aerobic zone (Wilkopedia has a good article on anaerobic/aerobic heartrates/training zones. Runners need to work on their aerobic system as well as train anaerobically.......it seems that your training is largely anaerobic (all running done at 80%+ of max heart rate)?
The best way to quick gains are two quality sessions a week (pick between speed reps/intervals/shorter distance time trials/hill reps/tempo runs) have at least one rest day weekly, run a long slow run weekly and for the rest of the week build up your mileage with a few slower runs at easy pace.
If you want some inspiration, I know a lady who took up running in her early 40s (and is now 48!) who ran a 37:19 10K this year. You haven't even scratched the surface of where you can get to.....
Let us know how you get on.
timinho wrote (see)
Hi all, we'll thanks to the time trial suggestion, I came in unofficially at 39:12!! Really chuffed and I can recommend the event. once you're out of the industrial estate after 2k it is a really scenic route with great views from the. top of the hill. Last 200 metres we're painful, felt dizzy and like I was going to be sick but avoided that thankfully. I'm amazed at how you step it up in a race situation...anyone got any recommendations for books about the psychology of running?
Nice one Timinho, that's a corking run. Puts my "oooh my legs are a bit tired" finishes into perspective. I shall endeavour to give more effort in my next race - you are an inspiration!
Top run Timinho Well Done.
Next race is an 8 mile xc on Sunday. Can't find a convenient local 10k in the near future, but I gues that give me more time to train.
Just about to go out for a muddy lunchtime 6 miler. I going to try Jamie's prerace time trial - I reckon for an 8 mile xc I should be looking at about 6:55 so I'll try a few miles at that pace. Not sure if I'll keep it up across the freshly ploughed bits.
Tony - best to try to pace it evenly. Difficult as everyone always sets off to quick. A few times when I've tried to stick to my target pace and it feels like i'm going backwards as everyone pushes past at 5m/m. I find chasing people down in the latter stages motivating.
I was always guilty of going out fast and then trying to hold on and hating every minute of a 10k. It always felt more like 10 hard bloody miles as i burnt out at 5km.
Did my first 10k (Brighton) at the weekend for several years and tried completely new tactics. I've been working hard at finishing strong and running negative splits and employed that on Sunday. First km was faster than target but always is, then settled into a slightly slower than target pace for the next 4 kms, and then attacked the last 5km with the final 2km being the fastest of the run.
Like Lou, I find chasing people down a real motivator in the latter stages and a real buzz
Splits to follow Tony but firstly, apologies for just butting into this thread. Having read back through it now, there's some great training and advice being shared. My (km) splits on Sunday were 3.26, 3.35, 3.35, 3.37, 3.37, 3.34, 3.33, 3.33, 3.31, 3.27 (Chip 35.28).
For speed work, I usually do 1x track session a week (Tuesday), a tempo run of sorts (Thursday) and hill session (Sat). In recent wweeks ive returned to training after Berlin marathon and focussed on last Sunday's 10k as my target race.
The key sessions geared towards the 10k in recent weeks have been:
Where Jamie uses a 4 mile race pace time trial, I always use a Parkrun - distance is accurate and it adds the 'competition' element into the mix of other runners, adrenaline etc.
One of the key sessions in lead up to Sunday was session 5 above: I ran the first 10mins at the 10k pace i planned to start the race, I then ran the 2mins intervals at slightly faster than 5k pace to practise leg turn over and get the legs tired (simulating the key middle section of the 10k race) and then ran the final 10 mins at the pace i planned on finishing the 10k at (faster than the first 10mins interval). This simulated race conditions and gave me the confidence boost i needed going into the race.
another slow 5 mile run done today, getting back there slowly lol