Originally Posted by jfh
hi gringo, i've been running 30/40 miles per week since mid jan. my routine has been one long run, 10 miles once a week, three or four 5-8 miles, try to push myself to go under 7 min miles for a mile or so on each.
I just seem to have reached a stage now where i'm not improving def finding the runs easier, just need to take it to the next level. I'm running on my own so i would prefer a plan that says you have to do so many miles within a certain time, rather than train at such a pace(tempo,threashold).
there a few 10km coming up in the next few weeks and i'd like to get under 40, is there one type of run that better than other to get time down?
Thats good mileage per week and a nice long run.
If the aim is for 10k < 40min (approx 6:25 per mile) then you need to vary the pace in training.
Keep the 10 mile run slow, no faster than 7:30 per mile
Do one session of intervals per week around you 10k pace so 5x0.5m @ 6:25 pace per mile for each rep with same time jog recovery (i.e 3:12 for the 800m and then jog slowly for 3:15)
Try a tempo run - 4 miles @ 6:35 pace with 2 miles warmup and 2 miles cooldown.
Keep any other sessions you do very easy/recovery >8:00 pace. Don't do 2 hard sessions on successive days and theres no need to do both in a week, one of them and the long run is enough, great if you can both interval and tempo in.
If you find the interval and tempo paces too tough, slow them down a bit and build up to those paces over a few weeks and continue to build.
Joining a club is a very good idea also.