Seeking advice

stmochtas

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Hi,

I am currently into my 4th week of training for a 10k at the beginning of June. I am a 33 year old male with a general level of fitness, 5 11", 12st.

My training regime is as follows (had to replace day 5 with an easy run last week due to being on hols.)

Day 1 Rest
Day 2 35 Min Easy Run (4 miles +)
Day 3 6 * 1K at a faster pace with 2 min rests
Day 4 Rest
Day 5 10 * 500m at a faster pace with 1.5 min rests
Day 6 Rest
Day 7 50 Min Easy Run (5-6 miles)

I believe I can just about break the 50 minute mark for the 10k right now but would like to achieve a much better time (sub 45). Can anyone offer me advice or additions to my plan that might improve my speed. With six weeks to go and without injury. Is my goal realistic?

B.

cfitz

If you can only train 4 times a week, I think you need to take out one of your interval sessions and substitute it with a run.

stmochtas

So maybe re-doing Day 2 on Day 6 as opposed to rest. I think I could manage that. Maybe I was focussing too much on recovery.

cfitz

Yeah I think if you could add another run in, that would be the way to go.

Jay P

Do some core work, sit ups etc., and press ups to build up some strength. Try doing some runs longer than 6 miles, 8-10miles would be good.

token56

Jay P wrote: »

Do some core work, sit ups etc., and press ups to build up some strength. Try doing some runs longer than 6 miles, 8-10miles would be good.

All the above is very important. The longer runs and having some extra miles done will help during the later parts in the race and with your endurance.

Also what sort of terrain are you running on. If possible you should try get some long runs with some decent hills in maybe a woods or something. Good for endurance again.

xebec

IMO drop the 1k intervals and either replace them with a middle distance run or a tempo run. It's good to mix up the speed work with tempo runs, gets you used to running at race-pace for longer periods.

A starting tempo run might be something like:

• 10 minutes easy
• 20 minutes at race pace
• 10 minutes easy

Then add around 5 mins a week to the race pace section of the run.

dna_leri

First of all it can be done.

I started from nothing last September and ran sub 45 at the Great Ireland Run. I trained 3-4 times per week and I am 7 or 8 years older than you.

My recommendations:
-Add one long run per week at above race distance but do not increase your overall mileage by more than 10% per week.

-The quality of your runs is more important than the frequency.

-Try replacing one of your intervals with Tempo Interval runs - they worked for me. The following quote from Greg McMillan explains these well:
A tempo interval workout that I've had particular success with is two (or three) times two miles at 10K race pace effort with three minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 10K race. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes. Do this workout seven to 14 days before your next 10K.

ecoli

if you are stuck for time in terms of weeks to the race and amount of training time i would only foucs on doin one conventional session and try to incorporate tempo runs and fartlek as these are a great way to quickly gain strength and endurance while keeping to your strict time frames best of luck and report back on how you get on

stmochtas

Some excellent advice here guys. I am going to re-examine my training schedule and see what I can incorporate.

1. I am definitely going to add core strength and push-ups
2. Increase the distance of my long run for endurance.
3. I am going to change one of my speed sessions to a tempo run so I can get used to near-race pace.
4. Try to fit an extra day some weeks for hill running or fartlek.

Anyone care to share what a hill running session might involve as the hills around me are limited?

I will let people know what happens in the next few weeks.

cfitz

A good hill session that I've done a number of times is 200m hills with a steady incline. Not so steep that you can't maintain good form. I would try to find a fairly solid surface if possible too, it's difficult to run uphill on a greasy surface (and the effect of impact on a hard surface shouldn't be too bad when going uphill).

With that session I went from a set of 6 on the first night all the way up to 2 sets of 6 after a number of weeks. Given that you're not doing a huge amount already, maybe you could start at 4 and take it from there.

You should be able to go really hard up the hill - push it the way you're really hurting. I find them to be great sessions but I don't do them all year round.