Advise on current training

formerrunner25

I have returned from an absense of around 3 years from athletics. currently in the middle of my 8th week of training since my return. I have slowly built up to running 5 days a week. im running fairly well last week i ran a 4 mile tempo in 26.45. with the 10k great ireland my immediate goal followed by dublin marathon. i have ambitions of breaking 40 for 10k and 3 hrs for marathon are these goals realistic and has any one any advice which would help me achieve these!

ThePiedPiper

Formerrunner,

From the 4 mile tempo pace, it sounds like you're in reasonable shape. There's no reason not to target 40 mins and 3 hours for the 10k and marathon. Continue building up your mileage slowly. Get in some other races also like 10 milers, half marathons, etc. Races will really sharpen you up. Best of luck.

ecoli

formerrunner25 wrote: »

I have returned from an absense of around 3 years from athletics. currently in the middle of my 8th week of training since my return. I have slowly built up to running 5 days a week. im running fairly well last week i ran a 4 mile tempo in 26.45. with the 10k great ireland my immediate goal followed by dublin marathon. i have ambitions of breaking 40 for 10k and 3 hrs for marathon are these goals realistic and has any one any advice which would help me achieve these!

Hard to give too much advice without getting a bit more background.

What was your level before your absence? What kinda times were you able to run?

What kinda mileage have you built to now and what does your weekly training look like?

Also how did you feel on the tempo were you all out and knackered after or was it quite controlled and comfortable?

formerrunner25

ecoli wrote: »

Hard to give too much advice without getting a bit more background.

What was your level before your absence? What kinda times were you able to run?

What kinda mileage have you built to now and what does your weekly training look like?

Also how did you feel on the tempo were you all out and knackered after or was it quite controlled and comfortable?

thanks, i would have trained 6 days a week, twice a day two times a week.I was running average enough times. 800m pb-2:02, 3k 9:17
last week was my 1st week gettin in 5 days because i didnt want to over do it so soon, monday- 60mins, tues- 40mins, wed-50mins, thurs- rest, friday- 4mile tempo, sat-50mins, sunday- rest.
this week monday-rest, tuesday 65mins, today 45mins
I felt good on the tempo, felt i could have went quicker

ecoli

formerrunner25 wrote: »

thanks, i would have trained 6 days a week, twice a day two times a week.I was running average enough times. 800m pb-2:02, 3k 9:17
last week was my 1st week gettin in 5 days because i didnt want to over do it so soon, monday- 60mins, tues- 40mins, wed-50mins, thurs- rest, friday- 4mile tempo, sat-50mins, sunday- rest.
this week monday-rest, tuesday 65mins, today 45mins
I felt good on the tempo, felt i could have went quicker

Given your previous ability I would say you should be able to do this off strength work alone. My advice would be to keep progressing the way you are going slowly building your mileage.

Keep the tempos up to, even if you wanted to mix it up a bit you could alternate between solid unbroken tempos and more cruise interval style reps @ tempo pace. perhaps 8x800 or 10 x 600 every second week with very short recoveries. You will still get the same benefit as long as you keep the recoveries short ( a min or less). These can be done on track or on road but for the purpose of your training I would stay specific to the event and stay on roads just to allow for an uneven route as the Great Ireland Run is not the flattest route in the world.

In a few weeks you could start to incorporate a second session (hills) These should be short (45 secs- 1 min) on fairly steep hill focusing on form rather than busting a gut. Also try to stretch out one of your runs over the next while building to 90 min you will find that this will help the endurance which will be needed on that course.

You should have no problem breaking the 40 min barrier just be smart and keep things consistent and you should be fine

Best of luck

formerrunner25

ecoli wrote: »

Given your previous ability I would say you should be able to do this off strength work alone. My advice would be to keep progressing the way you are going slowly building your mileage.

Keep the tempos up to, even if you wanted to mix it up a bit you could alternate between solid unbroken tempos and more cruise interval style reps @ tempo pace. perhaps 8x800 or 10 x 600 every second week with very short recoveries. You will still get the same benefit as long as you keep the recoveries short ( a min or less). These can be done on track or on road but for the purpose of your training I would stay specific to the event and stay on roads just to allow for an uneven route as the Great Ireland Run is not the flattest route in the world.

In a few weeks you could start to incorporate a second session (hills) These should be short (45 secs- 1 min) on fairly steep hill focusing on form rather than busting a gut. Also try to stretch out one of your runs over the next while building to 90 min you will find that this will help the endurance which will be needed on that course.

You should have no problem breaking the 40 min barrier just be smart and keep things consistent and you should be fine

Best of luck

thanks for the advice Ecoli..I have taken what you have said and will use this advice to improve..did my 4mile tempo today in 25:26..so very happy with this, have an easy 6mile tomorrow and maybe increase to a slow 10miler sunday