Glad I've just found this post. Teds advice seems ideal.
I was thinking of 18 weeks of P&D 55-70 and a couple of build up races to get 3 mins off my marathon time in April. All I have to do is try to get somewhere near 80 mins for a half. I don't think I'm good enough for 2.45.
PDavey is on Fetch and at last check had not run faster than 17.27
Did 19.37 to 16.45 inside 6 months off nothing but a weekly pure speed session, base miles and parkruns. About 30 miles a week running plus cycling.
Having read the thread it seems the 5km is not really the priority and I would say if you really want to run a fast 5km it needs priority, don't get me wrong you get some benefit and progress from the Marathon base work but you need short reps to get the leg speed and those sessions are often neglected by marathon runners.
I see. Good to benchmark I guess. I haven't done anything shorter since the summer but from this summer I'm in sort of 19-20min 5k / 3:20 Mara shape.
Im thinking that training for 3:10:00 in the spring probably sharpens my 5k a little but further progress after that won't come from marathon specific work alone- hence time to get back into fast intervals and (more) tempo
I think that is superb advise Gobi, thank you, question is do you now regularly sub 17mins at each parkrun? or was it a one off?
my first parkrun was 4months back I clocked 21m 30s now got it down to 18m 09s with a marathon and great south run in between, I really wanna sub 17 in the next few months so gonna take your advise on speed work and see how I get on, I have no long races on the horizon only 10k so all good
That's good progression jonnie.. If you train specifically for the shorter stuff, you should be thereabouts by the spring.
Marathon training really helped me get mine down from 19 min to 18 min in 2013 but I think I'd really need to concentrate on the shorter stuff to really improve on it now.
RJ - I did 3 in 3 weeks at 3 different parkruns to prove it was no fluke. My main focus is cycling so through the summer I was a low 17.xx runner due to running about 90 miles a month and not doing anything serious. I now move back into a period where I shall do more running so on the right day I expect to run 16.xx by December.
hello, I saw my name mentioned on the previous page.
alas I am still looking for a sub 17, I spent the summer racing 800m and attempting the high jump (don't ask).
re the 400m session, I'm quite happy running those sort of sessions as speed is ok (hence the 800m fun) but I'm still lacking the endurance, which Gobi will point out is a lack of mileage. XC season is back so hoping to fix that.
Gobi - sounds interesting though the last time I did max effort 300m's it went well for about 4 weeks then it all went wrong with very sore legs and I had to rest up
Good pace, you wont be too far of at that ,at least the parkrun is on every week so there will plenty more chances , for me working shifts means I only get maybe 3 chances every 8 weeks to run it though.
I haven't posted on this thread in ages. marathon training has taken over my running life with a focused effort to go sub 3:15 to get a GFA for London.
I'll keep going with the marathon PB attempts until I crack the 3:15 mark. Once that's done I will work at 5 & 10k speed again. I've just bought Faster Road Running and it's an interesting read.
Sounds good Tony I tried for 3:15 last year , tried to get ready for another attempt this year but having some injury troubles and may be still trying next year !
Comments
Now I can see what I am doing wrong. All I need to do is just run a sub 80 minute HM, not put in all those miles.
I was thinking of 18 weeks of P&D 55-70 and a couple of build up races to get 3 mins off my marathon time in April. All I have to do is try to get somewhere near 80 mins for a half. I don't think I'm good enough for 2.45.
Did 19.37 to 16.45 inside 6 months off nothing but a weekly pure speed session, base miles and parkruns. About 30 miles a week running plus cycling.
Having read the thread it seems the 5km is not really the priority and I would say if you really want to run a fast 5km it needs priority, don't get me wrong you get some benefit and progress from the Marathon base work but you need short reps to get the leg speed and those sessions are often neglected by marathon runners.
What sort of time are you shooting for these days Millsy?
I'm thinking one more marathon before turning attention to 5k/10k.
Marathon wise I'm working towards 2.54.59 at London next year. (4min PB)
I have been focusing on off road and longer stuff this year so have had loads of consistent mileage but no PB's
5k PB currently stands at 18.00 from spring 2013 so would like to better that as well.
I see. Good to benchmark I guess. I haven't done anything shorter since the summer but from this summer I'm in sort of 19-20min 5k / 3:20 Mara shape.
Im thinking that training for 3:10:00 in the spring probably sharpens my 5k a little but further progress after that won't come from marathon specific work alone- hence time to get back into fast intervals and (more) tempo
I think that is superb advise Gobi, thank you, question is do you now regularly sub 17mins at each parkrun? or was it a one off?
my first parkrun was 4months back I clocked 21m 30s now got it down to 18m 09s with a marathon and great south run in between, I really wanna sub 17 in the next few months so gonna take your advise on speed work and see how I get on, I have no long races on the horizon only 10k so all good
That's good progression jonnie.. If you train specifically for the shorter stuff, you should be thereabouts by the spring.
Marathon training really helped me get mine down from 19 min to 18 min in 2013 but I think I'd really need to concentrate on the shorter stuff to really improve on it now.
thanks Millsy and Gobi sweet as a nut all the very best of luck with all your sporting ventures
Today I ran Park Run in 18m 1s.
It could take quite a while before I break 17 minutes in a Park Run.
Gobi - What did you weekly pure speed session consist of as that's a great improvement in pace ?
short weeks nothing over about 100 metres
mids nothing over 200 and nothing under 50
Longs basically between 100 and 300
Every so many I would do the whole lot as one session
actually session time never more than 30 mins
hello, I saw my name mentioned on the previous page.
alas I am still looking for a sub 17, I spent the summer racing 800m and attempting the high jump (don't ask).
re the 400m session, I'm quite happy running those sort of sessions as speed is ok (hence the 800m fun) but I'm still lacking the endurance, which Gobi will point out is a lack of mileage. XC season is back so hoping to fix that.
Gobi - sounds interesting though the last time I did max effort 300m's it went well for about 4 weeks then it all went wrong with very sore legs and I had to rest up
Pdavey - get those miles up.
PD - nice to see you and I don't need to say anything :??)
http://www.runbritain.com/training/runfaster/six-week-schedule-to-run-5k-in-under-18-minutes
Today I ran Park Run in 17m 48s. A new Pb and less than 50 seconds to run sub 17 mins for 5k/Park Run.
How did you get on Gobi ? , I only managed 20:20 and would like to break 20 before the years end
Good pace, you wont be too far of at that ,at least the parkrun is on every week so there will plenty more chances , for me working shifts means I only get maybe 3 chances every 8 weeks to run it though.
I can go most weeks but huge gaps exist between when I can and can't go hard
I haven't posted on this thread in ages. marathon training has taken over my running life with a focused effort to go sub 3:15 to get a GFA for London.
I'll keep going with the marathon PB attempts until I crack the 3:15 mark. Once that's done I will work at 5 & 10k speed again. I've just bought Faster Road Running and it's an interesting read.
Sounds good Tony I tried for 3:15 last year , tried to get ready for another attempt this year but having some injury troubles and may be still trying next year !
Hope you recover soon Leslie.
Today I ran 17:16 in my Park Run and closing in on a sub 17 minute Park Run.
Brilliant sub17