FANY, when I first started 5k I was running 9:30 min miles but I do a lot of tempo runs and a few "Caz-style" i.e., "not-very-difficult-and-only-a-few-repetitions-by-anyone-else's-standard" intervals. I do that more than distance running, mainly because I'm too damn lazy to go out for long runs:)
I use races mainly to do my long runs, bit dodgy though as I don't know what to expect half the time. I am trying to get myself out more and I did rustle up a 5 mile run last night and did it in 40:10, 8:00 min miles, and was pleased with that.
FANY, no only 5' 5" sadly (my boyfriend is 6' 6", now that is bl**dy tall!!), but I didn't say how knackered I look after a run!! Not a pretty sight at all.
Neilruns, yes same Caz. I hope I can do it on the day. I wanted to do 10k last night as I was comfortable in my run, but some old lady was queuing for my treadmill so she could do her walking!!
OK so it's interval training for me, now is it better to work my way up from 200m to 800m reps slowly, or do I just get straight in their and go for 800m.
WW, it all depends on how fast you are going, you could do a few slightly fast reps at 400m to start and also some slighter faster ones still at 200m as well. I usually bung in a 100m sprint at the end too. I have now progressed to doing the speed I could only once do 400m intervals at 800m.
There's lots of ways of doing it really and you should pick which suits you. And I make it up as I go along so don't listen to me
I keep going out running and thinking about how slow I am, so this thread caught my eye.
My legs seem to tick over at 8 minute miles without thinking too hard about it most of the time. I have gone faster but seem to have slowed a little recently. But sometimes I feel as if I can't get my legs moving at all and really struggle to do 9 minute miles. I almost always run off road though.
Lucky you, Barkles. I'm having to work until 9pm tonight because we are short staffed. I've been here in this 'tomb' of a workplace since 8am. I'm looking forward to a cross country race this Saturday, though.
I must be going slightly barmy, just did a session of 12 x 200m intervals at about 8min/mile pace, and actually enjoyed it....! I did 6 x 400m last week and that wasn't nice.
Must be the leftover risotto from the freezer that I had for lunch....
Once upon a time there was something here called a pay rise..... I'm off now to fortify myself with a cup of tea before beginning the evening shift. (Headache bangs away in head.) A for a lovely run in the twilight in the forest...
FANY, it makes a big difference just aiming at the shorter interval until you get used to it, before you know it you'll be up to 400m then 800m and so on.
Getting a bit worried about all this speed business. I am a 10 min mile man myself and have been talked into this Brighton 10k race (5 weeks away, first time). Should I just stick to my training plan which is getting me the mileage i need but no speed improvement. Do i need to start doing some speed (no pun intended, well ok it was)
Thanks for the advice Caz (and the well done!) - I sort of felt that I should be doing more but will stick with the shorter intervals for a few weeks....it's amazing how it makes a difference if someone else tells you it's OK to do that isn't it!
Barkles - post run report expected! (please). Wish I could say I did some speedwork today but I opted for the easy life and did a steady 5. Promise I'll do some speedo stuff tomorrow.
Late come to this thread: marathon pace 7.8 min/mile races from 5 miles to half marathon from 6.25 to 7.25 min/mile.
Training is relatively slow at the moment. generally between 7 and 9 minute miling, with speedwork from 5 min/mile (400m) to 6.6 min/mile (miles)
There is no doubt hat if you can do it consistently, speedwork and hill work help to build speed and confidence. Fitting both into the week makes me feel great - the problem is staying healthy and uninjured.
Rather than the short 400 or 800m speedwork, I have found effort intervals of 10 minutes with 3 or 4 minutes recovery has been most useful. It has certainly helped me maintain a sustained effort over the latter stages of races and allowed me to start pushing hard for the finish a couple of miles earlier than I once could. 10 minutes sound very long for speedwork, but it's not that bad and as it's longer, it's not so intense and less likely to risk injury. I usually do either 3 or 4 X 10 mins of hard running in each session. I was sceptical about it beforehand, but really noticed a difference in the Hannover Marathon where I was able to push hard for the last 12 kilometre, setting the fastest kilometre times of race in that period, something I wouldn't have been able to do in the past.
Comments
I use races mainly to do my long runs, bit dodgy though as I don't know what to expect half the time. I am trying to get myself out more and I did rustle up a 5 mile run last night and did it in 40:10, 8:00 min miles, and was pleased with that.
There's lots of ways of doing it really and you should pick which suits you. And I make it up as I go along so don't listen to me
My legs seem to tick over at 8 minute miles without thinking too hard about it most of the time. I have gone faster but seem to have slowed a little recently. But sometimes I feel as if I can't get my legs moving at all and really struggle to do 9 minute miles. I almost always run off road though.
I'm full of bounce today, however, so tonight's the night.
Must be the leftover risotto from the freezer that I had for lunch....
marathon pace 7.8 min/mile
races from 5 miles to half marathon from 6.25 to 7.25 min/mile.
Training is relatively slow at the moment. generally between 7 and 9 minute miling, with speedwork from 5 min/mile (400m) to 6.6 min/mile (miles)
There is no doubt hat if you can do it consistently, speedwork and hill work help to build speed and confidence. Fitting both into the week makes me feel great - the problem is staying healthy and uninjured.
I was sceptical about it beforehand, but really noticed a difference in the Hannover Marathon where I was able to push hard for the last 12 kilometre, setting the fastest kilometre times of race in that period, something I wouldn't have been able to do in the past.