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Having garnered a wealth of knowledge from these excellent forums I have a carcass of a problem which I need help stripping bare.
I am 40, male, 13 1/2 stone and am training for the Norwich half in November. I have run this several times before most recently last year in just over 1 hour 34. My aim is to try to get it down to 1:31 or below. I have been running around 25-30 miles regularly for around 3 months at an easy ( 8.30 - 9.00 mm pace) and have started the my asics plan below. My instinct however is that the fast runs are too quick too soon and that running 11 miles 3 weeks in a row at 6.55mm pace is a recipe for injury. I am in two minds as to whether to continue this plan - as illustrated by the fact that instead of doing 5.5 miles fast yesterday i did a 10k tempo 1 mile easy 4 miles at 7mm pace and 1.21 miles cooldown. What do others feel about the pacing of this plan? Would i be better with lots of easy pace mileage including an lsr that goes up to around 15 miles then tapers down just before the race coupled with a weekly tempo increasing in mileage every couple of weeks? Or does this repeated 11 mile run at quick pace make sense? Humble thanks for all views/ carcass stripping.
3mi Jog 9:25 min/mile 11 5.5mi Fast 7:15–6:55 12 Rest 13 3mi Jog 9:25 min/mile 14 Rest 15 5.5mi Fast 7:13–6:54 16 Rest 17 3mi Jog 9:23 min/mile 18 5.5mi Fast 7:13–6:54 19 Rest 20 5.5mi Fast 7:13–6:52 21 Rest 22 11mi Comfortable 8:30–7:37 23 Rest 24 3mi Jog 9:22 min/mile 25 5.5mi Fast 7:11–6:52 26 Rest 27 5.5mi Fast 7:11–6:52 28 Rest 29 11mi Comfortable 8:27–7:35 30 September 2012 Rest
October 2012 Running with My ASICS
my.asics.co.uk MondayTuesdayWednesdayThursdayFridaySaturdaySunday 1 October 2012 3mi Jog 9:20 min/mile 2 5.5mi Fast 7:10–6:50 3 Rest 4 5.5mi Fast 7:10–6:50 5 Rest 6 11mi Comfortable 8:25–7:32 7 Rest Going Further
During this phase you will continue the high pace training done in the last phase but you'll extend the distance the pace must be maintained for. This phase will help to build your leg strength and stamina.
8 Rest 9 3mi Jog 9:18 min/mile 10 8.5mi Build-up 7:32–6:49 11 Rest 12 3mi Jog 9:17 min/mile 13 8.5mi Build-up 7:31–6:49 14 Rest 15 Rest 16 3mi Jog 9:17 min/mile 17 8.5mi Fast 7:18–7:06 18 Rest 19 3mi Jog 9:15 min/mile 20 8.5mi Fast 7:18–7:05 21 Rest Race simulation
This phase has practical training for the race. You should try to complete the fast paced sessions wearing the gear you intend to use on race day. This phase will prepare specifically for the physical and mental demands of race day.
22 Rest 23 3mi Jog 9:14 min/mile 24 8.5mi Fast 7:16–7:05 25 Rest 26 3mi Jog 9:14 min/mile 27 11mi Pace 6:55 min/mile 28 Rest 29 Rest 30 3mi Jog 9:12 min/mile 31 October 2012 8.5mi Fast 7:15–7:03 1 November 2012 Rest 2 3mi Jog 9:12 min/m