When do you see the benefits

Woddle

Just curious as I have a 5 mile race next Sat, I am hoping for a sub 35 minutes, but I don't know whether I'm there or not, so my question is if I have being doing consistant training as in milage with the odd speed session throwing in, will I benefit from todays pyramid session, 400, 800, 1200, 1600, 1200, 800, 400 in time for Sats race or will it count further down the line.
I really want that sub 35 but have I left it too late.

shels4ever

I would say its too laste to start a session like that, looks like a big session too. Have you been doing any speed work at all up untill now?

From what I can see it takes 6-8 weeks to see results, what was your previous best time for the 5 mile ?

i'm in the same boat was hoping for a sub 40 by the end of the year but now i'm looking at next weeks race.

Woddle

I ran the same race in 33:4? in 2002, Mcmillan calculator has me at 35:36 based on the Raheny 2 mile 13:14.
I have been doing the odd bit once a week, 6x800m last week, normally 8x400, but with no real consistancy rgarding speed work as in I could have gone a week with no speed work.
So I am wondering am I doomed to the Mcmillan calculator prediction or is there time to change it, with just over a week, all I need is to find 37 seconds.

shels4ever

I know the Mcmillan is great but as they say on the site its not writen in stone that the time will be your actual time, As you maybe stronger over the longer run, I know it says i will run about 42 mins, but I think i'll be closer to the low 41 going on my longer runs,

geoff29

obviously from the other threads I don't know about training - but given the crowd at the races cheering you - any way that the adrenaline could get you those extra 40 seconds?! I reckon if you have a good race and hang onto a group, you could make it!

Racing Flat

Yuo would generally train as normal , so every week do your intervals, tempo run, long run and easy runs. But if you have a race Saturday, in which you want to have your best performance you would usually train down e.g.

Mon - usual easy run
Tues - intervals, but if you normally do 8 400's maybe only do 4, or do them slower. So you're just doing something to keep speed ticking over, rather than improving fitness.
Wed - easy run, maybe a little shorter than usual
Thurs - rest or very short easy run
Fri - rest or very short easy run
Sat Race PB!!!

So I would still be doing my normal session today. The longer the race, the longer the train down or taper required, so for a marathon you might be training down for up to 3 weeks.

Woddle

Cheers for the responses, I went for it tododay anyway, even if physically I won't benefit from it, maybe I will mentally, click here to see how I got on
http://www.boards.ie/vbulletin/showthread.php?p=56460300#post56460300

shels4ever

nice session, i'd love to be able to run times like that at the momemt.

Woddle

I should probably point out, just for anyone who is interested in similar sessions, the times where based on the runningforfitness.org for a 29 year old hoping for a 35 min 5 mile

shels4ever

I've been sick all week and have only ran twice one was hte race on tuesday so any sub 40 is out the window now, Will be nice to see how i get on , it wook me 49 mins to get around Rahney at the start of the year, so id hope to be at least 7 mins better then that next week and sub 40 by the end of the year... 7 mins of in 5 month wouldntbe a bad return.