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Some may have seen my thread in the general section regarding advice on marathon training / motivation and saw my completely haphazard approach to "training" (and probably shook your head whilst reading it).
I have been running, on and off, quite sporadically for probably about 6 or 7 years. In fact, I did my first 10k 7 years ago as a fundraiser with my football team.
I've since ran a few charity runs at 10k, half marathon and marathon distance but I've stupidly never followed a training programme.
My PBs are:
10k - 46 mins
Half - 1 hr 54 mins
Marathon - 4 hours 24 mins
(I'm a 30 year old male, about 11 stone at the moment)
After reading some of the advice and looked at some training programmes etc. I've realised that the reason I struggled with training before is probably because I was trying to do too much, too soon, at too fast a pace (things like going out and attempting a 20 mile run at 4 hour marathon pace, thinking that would be the best way to train for a 4 hour marathon).
So, getting to the point... I really want to improve on those PBs and improve on them significantly.
A couple of questions - what would be a realistic target for each distance if I followed a proper training programme? (What I'm hoping to achieve next year if it's realistic is compete in a 10k race in March and try to get close to 40 mins, half marathon in May and go close to 1 hr 30, and marathon in September, going under 4 hours, possibly targeting 3 hr 30, depending on how the first two go).
What should I do between now and January (when the focused 10k training will start)? I'm thinking about getting back on my bike over the next couple of weeks to give my legs a rest from the marathon I did on Sunday and I've got a bit of a niggle in my foot as well, so think running on that wouldn't be a great idea. Once that clears up I was thinking about just keeping the miles up - long slow runs at the weekend of about 10 miles or so with couple of shorter runs through the week. Should I be doing any tempo runs or just keep it all nice and slow until the actual 10k training starts?
Thanks in advance!