good training plans 5k and 10K races ?

Seres

hello
i train on my own and normally i just do long run and try and improve my times however i am bored with this, ( and dont really know if i am benefiting alot form it ) anyone know where is the best place to get cheap/free training plans for 5/10K distance ? I used to do a lot of running when i was younger so i am not looking 4 a beginners program

Oh just one more question off the point , i have been training 4 a 10k that is on sat but have not got many long runs in , should i try to get a long hard run in tonight or focus on some other sort of session eg 800ms ? ( have been trying these lately to vary my sessions )

cfitz

I think written training plans might be difficult for you to understand and get the full benefit from. A better idea might be to join a club with a good coach. Then you can start reading up on training methods but you'll have someone to show you what to do while you're still learning.

Clubs are generally crying out for new members, so if you're enthusiastic and you pick wisely, there's a great opportunity to make quick progress.

shels4ever

Seres wrote: »

hello
i train on my own and normally i just do long run and try and improve my times however i am bored with this, ( and dont really know if i am benefiting alot form it ) anyone know where is the best place to get cheap/free training plans for 5/10K distance ? I used to do a lot of running when i was younger so i am not looking 4 a beginners program

Oh just one more question off the point , i have been training 4 a 10k that is on sat but have not got many long runs in , should i try to get a long hard run in tonight or focus on some other sort of session eg 800ms ? ( have been trying these lately to vary my sessions )

what is the longest you ahve run prior to the race on Sat? usually you shouldnt do too much the week before a race and should reduce your training. Some short runs of 800 m would be ok , but not too fase maybe run them at your target pace for the 10 k at this you should be ok.

But If i were you I would join a club, I've just done that myslef and can only make one run a week with them but even at that my training has improved.

DAVE_K

you'll find some on this site

http://www.time-to-run.com/training/10k/sub40.htm

sub 50/sub 45 and so on.

I do a fair few 10 k's and wouldn't really do the long runs (i.e. past 10 k). Personally I find it's OK to train up to the Thursday before a 10 K happening on Saturday evening/Sunday.

Seres

cfitz wrote: »

I think written training plans might be difficult for you to understand and get the full benefit from. A better idea might be to join a club with a good coach. Then you can start reading up on training methods but you'll have someone to show you what to do while you're still learning.

cfitz wrote: »

I have too small children so my hours are not that flexible , usually i train early in the morning or late in the evening , when they are in bed .
I might however try and do whar shels4ever suggested and meet up with them once a week , thank 4 advice

shels4ever wrote:

what is the longest you ahve run prior to the race on Sat? usually you shouldnt do too much the week before a race and should reduce your training. Some short runs of 800 m would be ok , but not too fase maybe run them at your target pace for the 10 k at this you should be ok.

shels4ever wrote:

i have run 5 miles but easy and not at race pace , i think the main problem i have is i am not sure of the pace i sholud take for the race as recently i have been training on a threadmill , i think confidence in myself to get within the time frame i want is not there because i am not sure of my present standard

Dick Darlington

Is there a list of clubs to join somewhere ?

cfitz

Seres wrote: »

I have too small children so my hours are not that flexible , usually i train early in the morning or late in the evening , when they are in bed .
I might however try and do whar shels4ever suggested and meet up with them once a week , thank 4 advice

Yeah if you have someone who can give you training programmes and answer all your questions, that's a huge help - even if you only see them once a week or once a fortnight.

Tobias Greeshman

Dick Darlington wrote: »

Is there a list of clubs to join somewhere ?

They're in one of the stickies at the top of the forum.

http://www.athlethicsireland.ie should have the full list anyways.