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Sub 50min 10k/Sub 1h 50 half marathon
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Absolutely! Think you're on the wrong thread here Matty!
Its taken lots of hard work - bear in mind since my previous PB I've done six months training including 4 months of intense mara training, with 2 months special 10k training. So it was overdue. You can do it too, give yourself a couple of months specialist training for the distance you want to PB at and you can make some big gains too, I'm convinced of it.
I guess what I'm saying is, for me its been a case of prioritisation. I wanted to train for a good 10k PB and now I've got it through 10k training. I still have my A race in 2 weeks I hope to go under 46 in (45 might be too much this year). Then my attention i'll be firmly switched at half training with a plan geared around bringing that time down and not focus too much on my 10k time. So appropriate training for the appropriate race has been my key tip.
And not to mention, you should be bloody proud of your PB, you earned it and deserve it so well done!
Well done Nicole and Matty! Great to see your efforts paying off with PBs.
I've gota 10k coming up June 21. I set myself different targets: sub 51 over the moon, sub 53 happy. I haven't really done much distance specific training, I was training for a hm through to April, and have been struggling with (minor) niggles for the last couple of weeks. I did some speedwork yesterday however, managing five 1000m intervals at target 10k overthemoon pace. Anyway I'm going to dedicate thenext four weeks to 10k based on one of the RunHub ans. After that it's into half marathon training again. I'd like to do another in autumn, probably Avila ay the start of October as its only an hour from where I live near Madrid, though Valencia in November had its attractions. I'd love to hit 1:50 for the half, but as 1:55:37 is my on I don't know how realistic that is.
Dan, why don't you join us for the Valencia Marathon in November? Half is in October I believe.
I think it's a bit soon for me to be contemplating The Big Distance. I'm a bit worried about getting enough training in over the summer as it is! I'm actually looking to do a marathon in 2016, or late 2015 at the earliest.
I didn't realise the half was on a different date in Valencia, I thought they were on same day.
Half is on October 19th. Marathon and 10k on November 16th.
I've gota 10k coming up June 21. I set myself different targets: sub 51 over the moon, sub 53 happy. I haven't really done much distance specific training, I was training for a hm through to April, and have been struggling with (minor) niggles for the last couple of weeks. I did some speedwork yesterday however, managing five 1000m intervals at target 10k overthemoon pace. Anyway I'm going to dedicate thenext four weeks to 10k based on one of the RunHub ans. After that it's into half marathon training again. I'd like to do another in autumn, probably Avila ay the start of October as its only an hour from where I live near Madrid, though Valencia in November had its attractions. I'd love to hit 1:50 for the half, but as 1:55:37 is my on I don't know how realistic that is.
Only just over 2 wks to go now until Hackney Half! Found it tough recovering week after BUPA 10k. Managed 12 miles long run and hoping to do 15 this Sat then start tapering! Tonight I went to running club again and they had 5 mile handicap race which I enjoyed - lots of fun! Managed bang on 8 min mile pace as I'd planned which I felt really pleased about (39m59!) as that had been my plan. I am thinking I need to aim for 8m15ish pace for the half if I am to have a chance of breaking 1h50 (assuming I need to run closer to 13.5 miles). Not sure how realistic that is but will give it my best shot. My best official HM time 1h57 so hopefully will at least get a good PB
Hello all.
Seems it took me a while to find a new thread to join in on but this seems to fit the bill
Congrats on the times all and hope you dont mind me joining.
My 5k time is 23.23 and half is 1.57. Trained for a 4.00 marathon but injury and tonsilitis gave me a 5.22!! At least this gives me something to aim for.
Next marathon wont happen till next year as new baby makes the training hard to justify so want to focus on my 5k, 10k and half times which seem to be in the same ballpark as some of you.
As with most people ive tied myself in knots with what my training should look like so im looking for some advice. Long run on sunday is a given and would love to keep parkrun on a Saturday but outside of this I can probably do 3 runs a week so whats the collective view on these?
Been almost 2 weeks since Edinburgh and legs getting itchy to run but promised my better half that I would have 2 weeks off to let my knee/itb recover
I think I'm going to pull up a chair here too if no one objects, as this is probably closest to what I'm current time are 48:26 for 10k & 1:51;37 for the half on a hilly course
if you wanted to keep the parkrun i'd swap it with my wednesday run, you should definitely be able to hit a sub 50 10k as your 5k time tallies pretty much exactly with mine
Unfortunatly I don't have another half until bristol in the autumn, so it looks like speed work for the summer with some 10k's
Sub60, the amount of runs you have should get you there easily, if it helps my week looks like this
Mon; 11k 3k warm up, 4x800m at sub 10k pace (5-10 second) with 500m in between at easy pace the the rest as a cool down
Tue:10k easy pace
Wed: yasso 800's or 5k at 10k pace
Fri: lsr
This seems to be working for me combined with some gym work, though I've only been doing this for about a month (ie after I hit the above time) so I'll only be able to tell you about gains in a few months
Cheers Dan. Will give this a try and see how I get on
I'm doing the hackney half as well with an aim of sub 1:50. Previous PB was 1:52:30 last year but a few weeks ago ran a 47:45 10km so think it's looking good.
Following the RW ultimate HM schedules ... was a bit surprised they recommended a full effort 10km race the week before the HM. Has anyone tested this theory?
Hi Vicky
I cant say thats something i'd want to try, maybe a few weeks before, but a full effort 10k seems a bit much that close, i'd probably go for something like a 10k with 5k at target half pace, but then thats just me
Only 2 wks now til Hackney Half. This week been quite tough training wise, ran a hard 5 miles on Sun, Mon I had a personal trainer session with some core/upper body work & lots of interval sprints. Wed a 5 mile club race. Thurs cross training with core/weights. Yesterday I did 15 miles and my legs were really feeling the previous week! Managed average pace of 9min30/mile which from listening to you guys is more of an ideal pace for a long run (am hoping to do around 8m15-20 pace in the Hackney Half if I am to get sub 1h50)! However not sure if I'm really up to it just yet- might need a bit more training to get down there.
Vicky, not sure I'd do a full blown 10k just a week before the race. Maybe a 5k? Am trying to plan next week, do you all think a long run of. 9-10 miles would be right? Not quite sure how tapering works for the half marathon! My only other official HM I was injured so could hardly do any running for 6 weeks before the race
Hi Nicole, when I did my 1:51 half in March, I did an 18 mile two weeks before and a 10 mile @ 9.22 pace on the Monday before the race (and a 6 @ 8:16 on the Weds). I felt really good on the Sunday.
Have had a troublesome lower back for the last couple of weks so havent done anything above 8 miles. Have decided to concentrate all my efforts on a sub 4 hr for Valencia - for me that is the most realistic of all the targets.
Good luck with Hackney! If you want to discuss specific Valencia training/aspirationsplans please feel free to pm me.
Thanks Bob, that's really helpful! I'm sure I will be messaging you re Valencia! I'm hoping too that I can go sub 4hours - I think that's very realistic if all goes well, but am *working towards* sub 3h50. Ultimate goal is to get to Boston and although the official BQ time is 3h55, it sounds like that doesn't guarantee you a place, you need to go 5 mins under to make sure. EEK.
Hope your back eases up, have you tried seeing an osteopath or anything? Had some issues leading up to London (neck/back) and that did really help me...
Boston is also in my sights, but as I've mentioned before, mens times are quite tough. However, once I reach 60 the time increases to 3:55. Unfortunately, my birthday is in May so the first year I could compete as a 60 year old is 2017 (although I'll almost be 61). I think Valencia would be a good race to achieve this, assuming it is accepted as a qulifying race (dont see why not). You have to achieve the time within approx 18 months of the race so if you did achieve it this November you could use it for 2015 or 2016. I know its a long way off, but my thoughts at this stage are - get to 20 miles in 3 hours or just under and then a 55 min last 10k. For Madrid I could not have achieved that because of the uphill finish but, with Valencia being ironing board flat, I have high hopes of managing it there. Of course, everything depends on staying injury free. It will certainly be a boost going into the training programme knowing that a. the training is achieveable and b. it works!
Back seems to be improving, it is better when I run. I think it is sitting on the sofa awkwardly that causes it - you can guess what my wife has suggested as a remedy!
Just did Bedgebury Trailblazer 10k. A new pb of 50.10, so close! Though given the hills, heat and humidity, I know it's in there if I can find a flatter course.
Glad the back's improving Bob. Yes, shame you have to wait so long for Boston but I'm sure it will be worth it. It may take me that long as well to whittle my time down- imagine if you finally got it and then they changed the criteria again! The good for age times are a bit random anyway. London seems particularly unjust to those of middle/later years...
The thing that's hard for me to get my head round is the LSR (for both half and full mara training). Seems so counter intuitive to run them slow when you want to get faster! (Although I know it is the right thing to do). I usually try to run the last third of them at my planned race pace - although did not do yesterday with the 15 miler as my legs were shot
That worried me a lot too. The programme I followed was between 30-50 seconds above race pace so nothing slower than 9:58. I would have found it really hard to go 1:00 - 2:00 mins slower as some programmes suggested. This time I'm doing the same programme but aiming for 9:00 race pace as opposed to 9:07. Slowest long run is 20 @ 9:57 in week 4. There are 4 other 20's @ 9:42. 9:27. 9:27. and 9:12. I wont have any worries about doing them slower this time as I know it works. I am sure it was the number of 20 milers that I did that played the biggest part in my good run in Madrid. It is a good feeling knowing you can just bash out a 20 every couple of weeks and standing on the starting line with that knowledge.
Close indeed TL!
Agree about the long run Nicole but just need to see it as exactly what it is. Its about building the base rather than anything to do with pace. I'd just save the speedier stuff for in the week and find a good podcast to keep you company as you put the miles in.
First run in 2 weeks and knee still sore which is annoying but just need to take it steady and resist entering any races in the next few weeks
Meant to say - your idea of running part of the lsr at race pace is an excellent idea and I will be doing that this time round, either in the middle section or over the last part. Have been thinking about pb's and different distances. I do think that some people are best suited to certain distances and converting times in one event to a predicted time in another doesnt always work. For instance there are plenty of runners on here who have significantly quicker 10k times than I will ever achieve, yet their attempts at marathon come up well short of my performance. I think I am just built for longer, endurance type tests (physically and mentally), and although I know I could improve my 10k time by specific training, it is with the marathon that I have found my niche! Added to which, running a 48 min 10k would probably induce a coronary.
Thanks all!
I also agree with running part of LSR at MP, somewhere between 30% and 50%, depending on how I feel and how hilly a route I'll take.