10 K BUPA Race in Phoenix Park - April 3rd

Drexl Spivey

I subscribed to the annual BUPA 10k race.

I am not a 'champion', but I m not a complete beginner either : I just run in order to keep fit. I train a little : twice a week 2*30mn

Last year I finished the race in 58 mn.

I would like to do a better time, something like 50 mn would be great.

Any good advice on what kinda training would be appropriate ?

How many times a week should I run, for how long, etc ..

daveirl

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tunney

Add another run, a speed session - choose from: interval (hard for x mins, easy for 2-3x mins), fartlek (hard for as long as you can, easy till you feel like going again), hill repeats (run up a hill, jog down, repeat ), tempo (run harder than normal for 20-30 minutes)

Genghis

I would suggest you train maybe 4 times a week. Your current two runs are fine, but they will not be of particular benefit as regards either speed or endurance. Along with an interval / speed session as tunney has suggested, I would also build up to a once-weekly 'long' run, ideally for 60-80 mins for 10K training (though with your race on the 3 April, and starting from a 30min base DO NOT try to reach this length, it is something to build towards over a few months).

Given that you have limited time (maybe 4 weeks training, with a 10 day taper before the race), you will be able to make some gains, though if you can find another 10K to do in say June, then you would see much more gains. You would certainly be able to beat your PB in the Bupa run, and realistically hope to beat it again in June.

For what it is worth, this is what I would suggest. You can move the days around yourself, but obviously spread out the sessions over the week, with no more than 2 days consecutive training without rest (important if you are to get the best from all sessions).

I have used minutes as the measurement below because that is how you currently describe your sessions, but get in to the habit of measuring distance and speed. Ideally for your two sessions that you currently do you would want to be aiming for 5.5-6.5K in a 30 minute session - a pace which is 'comfortable' though challenging to maintain for the full session. Try not to allow your sessions to go outside this range - you risk running a plodding session otherwise. I am calling these tempo sessions (T).

For the longer runs (L), your focus is actually more on time, so in one hour anything from 10-12K would be good, these sessions are more about endurance - teaching yourself to run for longer times. You should always aim to have a rest day before and after these runs.

The speed sessions (S) are then designed to make you run at your fastest. I use interval training which consists of running a fixed distance and then walking for about the same time, and repeating this. 400m would be an appropriate distance, measure this on a track, a treadmill, or some other fixed route (for example a circuit of a football field). (note: being precise about the distance is not that important, so long as it is approximately 300-400m, and you use the same route for all your interval training). You should aim to run the circuit as fast as you can, time these, and then walk or even stop for the same amount of time. Each week add another repetition.

Week1 30mins (T) / Speed (4 reps) / 30mins (T) / 40mins (L)
Week2 32mins (T) / Speed (5 reps) / 30mins (T) / 45mins (L)
Week3 30mins (T) / Speed (5 reps) / 35mins (T) / 48mins (L)
Week4 32mins (T) / Speed (6 reps) / 35mins (T) / 52mins (L)
Week5 25mins (T) / Speed (none) / 15mins (T) / RACE DAY *TAPER WEEK*

Afterwards, you should take a few days off and then resume from week four, ultimately building to 8 reps on the speed, 40/45 mins on the tempos and 60-80 minutes on the long runs. Also build in 'step back' weeks every 3-4 weeks, where you do not increase any of the sessions, and perhaps skip a tempo day to allow for improved recovery. Needless to say, as your speed improves you need to review what constitutes 'tempo' running for you - the once challenging pace becomes plodding!
Good luck with the race!

WezzyB

I did the Bupa Run yesterday, I really enjoyed it.

It was my first proper race, I didn't manage to do a training programme of 4-6 weeks as recommended, only two and a half.

I finished it in 46 minutes, was expecting to do it between 50-55 so I was delighted with that result.


I'd definitely like to do another 10 K race, is there any other ones coming up soon in Dublin? Also when is the half marathon on?

daveirl

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Genghis

WezzyB, well done on a fantastic time. I'm guessing you are a built / born runner, 46 minutes for a first race, with under 3 weeks training is excellent.

Well we are just coming in to the new season, which means lots of races to look forward to. There are a few races coming up that may be of interest to you. In case I am mistaken, make sure you get the April / May edition of Irish Runner, the next issue, which will have all the right dates. They'll also have contact / entry details.

May Day for Men 10k 'mini-marathon' - Mon May 3rd - P.Park
Sportsworld Classic 5 mile - Sunday May 16th - Walkinstown
Adidas 5 mile Race - Sat 4th July - Phoenix Park
Frank Duffy 10 mile Race - Sat 21st Aug - Phoenix Park
Dublin Bus CitySwift 10 mile - Sat Sep 4th - Rathcoole
Londford 1/2 & Full Marathon - Sun Aug 29th - Longford
BHAA Dublin 1/2 Marathon - September 18th - Phoenix Park

In the last 2 years I have run all of these, some of them twice, and can recommend them as well organised events, all of them attract hundreds of runners and have a real buzz about them. The only one I am not 100% sure is going ahead is the May Day for Men - last year was the first, and while there was some talk about being 'bigger and better in 2004' it in January, there has been little enough news about it of late, and no website I could find. The others are all established races, run every year.

Before I go, better mention one more - if you're up for it the Dublin City Marathon is a great day; it takes place on October Bank Holiday Monday (this year, 25th October.

tunney

I've done most of these two and would recommend them too. Except for this one

May Day for Men 10k 'mini-marathon' - Mon May 3rd - P.Park

BAd organisation, poor goodie bag, over priced. Just a bad race overall.

Genghis

I've disagreed with you before on that one tunney! I don't remember it being all that bad.

Longford would be the one I was least impressed with - insufficient water stations, limited medical service, 11am start for an August marathon (dangerous midday sun / heat effects, dehydration, sunburn etc), no gels / sports drinks / food etc until after mile 26.

While I ran the full marathon in Longford, the half marathon was simply "out the N5 for 6.5 miles, turn around and come back in the N5" - boring and unimaginative routing. The marathon course was slightly better, but was maybe 40% routed along main roads.

daveirl

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WezzyB

Thanks for the help/suggestions,
I just checked the greatrun website and it appears that I came in at a nice round 300th

I'm sure I have plenty of time to prepare for the Marathon but its my brother's wedding that weekend!

I'll have a look at Irish Runner and see what races fit in, Phoenix Park is always useful cos I live two minutes from it and thats where I train.

Genghis, I don't feel like a 'born runner', I had done a bit of fitness training with a GAA team in February then got sick for two weeks and only got back to training after St. Patrick's Day. I enjoy running, especially in Phoenix Park, so I think I'll keep it up alright.