Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Faster Times in Shorter Races After a Marathon

  • 15-11-2010 2:32pm
    #1
    Registered Users, Registered Users 2 Posts: 159 ✭✭


    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.


Comments

  • Closed Accounts Posts: 10,762 ✭✭✭✭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


  • Registered Users, Registered Users 2 Posts: 159 ✭✭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


Advertisement