the year ahead

I want to focus on a series of 10k races next year(March,June,August) and a 10 mile in September. Looking for some thoughts on preparation over the coming months; only have time for 3 runs a week and maybe some cross training.



    Build up your base mileage slowly. Don't worry about doing any speed work / intervals until you've reached your weekly goal mileage.

    If you are already at a reasonable base mileage and want to focus more on what sort of work you need to do there are a number of threads in the training section with knowledgable and friendly folk that will be able to advise.

    If you have access to a track it makes life easier though you can measure out an approximate distance on the roads if there's a local estate or park to run around.

    If you are only doing 3 runs a week then you may want to look at a training programme that allows for different runs on a rolling week basis. Closer to your races you will need to focus on speed work like intervals and the such.


    This is the thread in training re the above coaching advice.

  • Thanks for the advice, will have a look at the info in the thread you attached.

  • That's a long racing season to maintain form over, IMHO. I would use the March one to just shake the cobwebs off, if you try to in peak shape in March you may be finding it hard by September. image

  • Running 3 times per week + cross training = FIRST training plan (furman institute). Worth a look. All 3 weekly running sessions would be intense:

    Interval session

    Tempo session

    Long run (run quicker than a tradition plan typically would be.)

    + 2 cross training sessions (non weight bearing) such as bike, swim or row replace easy/recovery runs.

    Worth a look if running 5 or 6 times per week doesn't fit with lifestyle, or ability to recover
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