Training plan

shels4ever

Hi All,
I've been doing some reading and trying to put together a propper training plan, I will be joining a club in a few weeks but from what i've been reading i've a few questions.

It seems the for the most part the base perios for training would usually be during the CC season with the build up of miles etc. As I didnt have that last year at all. ( only started in Feb).

I've been putting in speedwork session for the last few wek,and short races. But I'm not expecting to see any real results untill early next year.

Should I just focus in mileage and some small speed work sessions until early next year, would the too long a time just doing a base training program. If not i may do the marathon jsut for the training and then once thats finished focus on the speed work.

Woddle

I only started at the end of Feb this year, my goal was only to loose weight, my first training session was a 9:26 mile, it was all I could manage, so I made a decision to just concentrate on milage so I did, 5 miles in week 1, 10 in week 2, 13 in week 3, 13 then 14, 18 and so on, last week I did a 45 mile week, as the weeks went on and I started the odd race, I decided to do the odd day of speed work, it just felt nows the time, but like you I'm doing the marathon as part of training and to have a goal to aim for, It won't be till Jan that I will start getting extra serious and really concentrating on times and speed, so until then everything else is a plus, best of luck, hope this made some sense.

shels4ever

You seem to be in the same boat as me now too, started around the same time as you and got around a 5mile in just under 50 mins, what type of speed are you now runing at?

I ran a very slow 10 mile yesterday, well 9.6 mile felt great and today i'm on a rest day but have been reading a training book for the last few hours and gagging to get out for a run.. But will hold of as i've a 2 mile race on tuesday.

Woddle

training wise I run from 8 min to 9:30 min pace, depending on how I feel, I always use my heart rate monitor to dictate the pace most of the time.
Races to date would give you an indication of my improvement and speed.
paddys weekend 5k race 26:30
April 6th great Ire 10k 54:52
May 18 sportsworld 5M 37:35
June 24 Raheny 2M 13:15
Racing flat talked me into trying 6x800m, found this session tough, but one I do enjoy is 8x400m with 400m recovery, maybe if you try incorporate sth like that while building your milage, seems to be working for me.

shels4ever

Cool you seem to be going well. Here are a few of my times

Jan 5 mile 49:48
Feb 5mile 47:30
April 10 k 1hr 03
May 10 k 56:11
June 2 mile 15:28

I'm starting to get a bit better but from teh reading today iI've put together a new program some speed work session. Once i've it wrtten out i'll post it here.

shels4ever

Ok here is the plan i've come up with for the next 4 months . Its a 6 day a week plan split into 4 different session

I've spent the day reading up on a few different session and this one seems to be what I need. I woiuld also like ot put in some weights or circuts but will see how it goes.

Day 1 .. Tempo run 30/45 min at 10 k pace
day 2 Easy run 5-6 miles
Day3 Speed work 8 x 200 m
Day 4 Rest
Day 5 Easy run 5-6 miles
Day 5 fartlek 5 X (400 to 800 m)
Day 6 Long easy run 9 miles +
Day 7 recovery run or rest 2-3 miles

If you have any ideas let me know what you think .

T runner

Hi Shels.

I reckon the most obvious difference between a trained runner (doing sessions with a club etc) and someone out training on their own is the rate of leg turnover.
Try and spot the well trained runners by their leg turnover.
This can be improved by doing club sessions over time or just force it into your own running.
During your tempo runs try and increase your cadence to about 160 strides per minute min. Same with all your runs. Eventually you will adapt and be a lot faster. Include hills.
If youre staring out: mainly endurance work with some quality. Say 75% 25%If you are consistant you will improve, I jumped a good bit after 3 years.
Remember speed is Stride Rate by Stride Lenght. Stride lenght = hills. Stride rate can be imroved in all your runs.
Good luck

shels4ever

Thanks T-Runner that sounds about right from what i read yesterday, to improve my running form i will use the short sessions for this , and the endurance during the logng session.
For the leg turnover they were talking of anything from 160-180 as been a good range for a runner, to be honest i've no idea what i'm at at the moment but for my long run's i will be way off this. I may change the plan in a week or two once i start with a club but i may have to do some session alone even then due to work.


Also in a lot of plans i see people using double days, i know i used to do these while in school with an AM and PM run , do people still do this, i'm not planning on it at the moment but if my fitness gets better maybe.

Thanks