Hello everyone,
i have been lurking for a while and I've got a wee question.
lets quickly describe where I'm at. I've run about 100 miles a month until July this year but not much since then. In previous years I had a few bouts of 20 miles a week always lasting for about 3 months.
my PBs are 5k 24:03 10k 51:xx HM 1:52:58 (most recent from April '13).
my goal is to get on the power of 10 (might take a few years, I know). I'm 27. 5 ft 7. 60 kg.
so I figure I need to build a base and need to be more consistent with the running. However, I have a tendency to do lots of intervals as I like running fast. So my question is: how much speed work is ok during my mileage buildup? At the moment I'm at 20m a week again. what mileage should I aim for before sharpening for a race (given I'm not aiming at a particular one)?
thanks!
Comments
I suppose it will depend on whether you favour the 5K or the HM end of the scale? I've just checked - I'm on the Power of 10 site, so I don't think its the big thing you think it is any more (I believe they removed the time limits you needed to get under - several of my times on there from last year are slower than yours!).
Thanks for your post and thanks for pointing me towards looking more favourably at my times with the power of 10 thing I just thought it would be a good level to reach. For a woman of my age I would need a 45 min 10 k or 22 min 5k which I would be very proud of indeed.
I prefer the shorter distances by the way.
I guess what my question is boiling down to is: if you don't have a big fat marathon as your A race and all you want to do is become a better runner, how do you go about it? Do you spend a year or two to build base? Do you join a club and race a lot? Do you pick a parkrun on a certain day and treat it as your a race?
kind of liking all of these...
Daeve- your times might be on there in results list but they won't be on rankings. You need sub 19, 40 and 1.30 respectively to get ranked.
Don't be in a rush to start intervals. Just steady consistent miles will get gains but you need to keep doing it instead of bursts of enthusiasm. Get a more immediately achievable goal to stay interested and start working to a plan.
That's of course assuming you are an open male, which op obviously isn't!
Intermediate goal sounds good to me.
So maybe I could try for a sub 50 10k in April or so? Until when would you stay off intervals?