It looks like you're new here. If you want to get involved, click one of these buttons!
I'd welcome some advice on how to improve my speed. I've been out for a few months due to calf injuries, and have just started running again, so it seems like a good time to rethink my training.I've been running for about 18 months now, about 3 times a week. I have completed 2 x 10k races and a 5k.
I ran 77 mins in a 10k this year. I've entered the same one in May next year, and I'd like to get under 60 mins. Is that possible? I'd welcome suggestions.
I think I can knock a few mins off by starting further up the pack and not having to weave around so many walkers. I've got new shoes and clothes which feel like they help. I know losing a couple of stone will make a difference too. But I still need to run at least 10 mins faster.
So what else? I have found a running coach who has been working on my dodgy alignment (knees dropping in) and weak core/glutes with a strenghtening routine (which I spend 15 mins on every other day). He's also been helping me run in a more efficient way, striking on the forefoot rather than the heel. This certainly makes me quicker, but I can only keep it up for a few 100m, and I think it is the reason I've have injuries in both calves in the last few months. I don't know if this means I should give up on the forefoot strike, or if I just tried to make the transition too quickly. Any thoughts or experiences?
I've joined a social club, which runs at a pace which is just on the verge of difficult for me. It is enjoyable, but just about on 5-8k run a week, there is no structures training. I'm too slow to join the better clubs locally.
Before my injury I was training for a half marathon, I've now entered for one in Feb instead. I was thinking of spending the winter focusing on endurance, running 3 times a week and getting the long run up to 20k. I was running a tempo run each week, which I think I'll add back in once my calves feel normal again. I tried a couple of interval/sprint sessions, but didn't really get into it before the injury. So I was thinking of holding off on these until after the Half in Feb, and then doing one speed session a week in the 3 months before the 10k. Does this sound about right? I'm not sure how much to focus on speed and how much on endurance/fitness.
Regarding tempo and speed sessions, is it better to run a longer interval/session at a slower pace, or the other way around?
I'll also add in a day a week to focus on strength, a day where I do a yoga class, and where time allows an hour or two on a cross trainer/rower.
I'd welcome any comments on this vague plan, and suggestions for how to improve.