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How much time can an average runner reduce in a given training period?

  • 14-03-2011 1:38pm
    #1
    SWL
    Registered Users, Registered Users 2 Posts: 574 ✭✭✭


    How much time can an average runner reduce in a given training period? I have been following the Jack Daniels 5k-15k training programme for 6 months. But reducing my running time is still a problem.

    Sometimes the times I post in a race I could do without training yet when I train my times don’t seem to change drastically. Some background


    I run my tempo runs at approximately 7.15- 7.30 depending on duration. My 400s as fast as I can. My internals are usually 5mins pieces at 6.00-6.30 per mile.

    I did a 5k over the weekend and only ran an average of 7:14 per mile. It was my first race in 18 months so I didn’t go 100% all out but did run hard. I had hoped to do 20 plus minutes. I also had very very bad shin splints but don’t know how they affected my performance.

    Other PB I have run are 1.34 half, 3.22 for full marathon and 71 for 10 miles.

    So am I expecting too much too soon or are my expectations realistic?


Comments

  • #2
    thirstywork2
    Closed Accounts Posts: 1,800 ✭✭✭thirstywork2


    Firstly training for 5k-15k is very difficult ie finding the right balance in training.

    To me it sounds liek you are running your 400m reps too fast(flat out)

    your 5k tiem was slower per mile than your 10mile time,how did this happen?The shins must be affecting you so.
    Your intervals seem abit on the fast side,my pb is 55mins for 10miles and my intervals right now wouldn't be much faster.
    alot of runner look for the quick fix,there are no shortcuts.
    go join a local running club and seek soem advice or train with a group.


  • #3
    SWL
    Registered Users, Registered Users 2 Posts: 574 ✭✭✭SWL


    thirstywork2 wrote: »
    Firstly training for 5k-15k is very difficult ie finding the right balance in training.

    To me it sounds liek you are running your 400m reps too fast(flat out)

    your 5k tiem was slower per mile than your 10mile time,how did this happen?The shins must be affecting you so.
    Your intervals seem abit on the fast side,my pb is 55mins for 10miles and my intervals right now wouldn't be much faster.
    alot of runner look for the quick fix,there are no shortcuts.
    go join a local running club and seek soem advice or train with a group.

    Thirstywork2

    Thanks for the reply. I will slow down my reps and intervals and see how that works, unfortunately I have in the past believed the faster you run the faster you become. Reading books like Daniels running formula has helped to educate, each run has its purpose etc.

    There are no clubs in my area, living in the rural Ireland does have its odd disadvantage, but I will take your advice and see what happens. My shins are totally fooked at the moment can’t even jog so I will take to the bike, hopefully that was the problem, if not I’ll keep training.

    Btw very impressive 10 mile time well done.


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