Faster Times in Shorter Races After a Marathon

galwayspur

Hi,
I ran my first marathon in Dublin this year in 3hrs 44mins and am hoping to reduce my current PBs in races over shorter distances - 8k & 10k in particular.

My current 8k PB is 35:41*, and I'd like to get that below 34 minutes by next summer (or earlier?)

* I clocked this time yesterday, first race after DCM and my legs felt heavy all the way around. My PB before yesterday was 35:55 so although there was some improvement, it wasn't as much as I thought there would be or was hoping for.

My overall goal is to run a sub 45min at the Fields of Athenry on Dec. 26th, my current 10k PB is 46:02 (Claregalway 10k 2010) so I reckon I can get there with the right training.

Anyone have any tips for post marathon speed work and to get rid of the heavy leg syndrome that caught up with me yesterday?

I've been back training 3 weeks now after the marathon and have done 3 6 mile runs each week. This Sunday I'll be doing a 9/10 miler also.

Any help, suggestions are much appreciated.

ecoli

galwayspur wrote: »

Hi,
I ran my first marathon in Dublin this year in 3hrs 44mins and am hoping to reduce my current PBs in races over shorter distances - 8k & 10k in particular.

My current 8k PB is 35:41*, and I'd like to get that below 34 minutes by next summer (or earlier?)

* I clocked this time yesterday, first race after DCM and my legs felt heavy all the way around. My PB before yesterday was 35:55 so although there was some improvement, it wasn't as much as I thought there would be or was hoping for.

My overall goal is to run a sub 45min at the Fields of Athenry on Dec. 26th, my current 10k PB is 46:02 (Claregalway 10k 2010) so I reckon I can get there with the right training.

Anyone have any tips for post marathon speed work and to get rid of the heavy leg syndrome that caught up with me yesterday?

I've been back training 3 weeks now after the marathon and have done 3 6 mile runs each week. This Sunday I'll be doing a 9/10 miler also.

Any help, suggestions are much appreciated.

My advice start back in easy mileage for a few weeks building back up. After you have done a few weeks of this my advice would be to use a 10k training plan or design you own plan including certain aspects to your training

Tempo

These should be a consistent each week @ half marathon pace. you could alternate this with cruise intervals of the same pace such as 1 miles with 1-2 min recovery,2ks with 90 sec to 2 min recovert, 2 miles with 2-3 mile recovery

Intervals

These should be shorter efforts than cruise intervals at roughly 5k pace such as stuff like 8*400m or that. These should be anything between 400-1200m efforts wit sufficient recovery

Hills

Short uphill reps can be alternated with intervals in every second or third week

Long run

One of your runs should be anything from 10-15 miles to build endurance building up the mileage slowly (maybe increasing by a mile every second week)

If you want to follow a plan however there are some great ones available:

http://www.lakeshorestriders.com/index.php/General-Advice/10k-Intermediate-Schedule.html

http://www.lakeshorestriders.com/index.php/General-Advice/10k-Advanced-Plan.html

http://www.time-to-run.com/training/10k/sub45.htm

galwayspur

Many thanks, Ecoli. I'm trying to keep training as consistant as possible so will have a look at the plans you attached. Cheers