Getting faster...

PaulieC

Hi,

I started running just before Christmas (after taking a short break of about 25 years ) and had vague thoughts of training for this year's DCM. However, we are rebuilding our house so the summers is pretty much going to be spent in kitchen and tile showrooms , so can't commit the large amounts of time required. Instead, I have decided to try to get my 10k time down. I did the GIR in April and it took me 52 minutes. I then did the Boyne 10k three weeks later in 48. I am targetting a sub-40 minute 10k for end of August.
I can run probably 3 times a week and what I was think was this:

• monday/Tuesday (one of them) : interval session (or fartlek)
• Wed/Thur : 10k as fast as possible
• Weekend: long run (I want to do a marathon at some stage so I figure that this will help)

Does that plan make sense ? I've looked up some plans online and they are all requiring too much time. This is really the most time I can spend, am I spending it right ?

Thanks
Paul

BeepBeep67

My 2 cents - almost, the core of most 10k schedules are 1 x interval session, 1 x tempo session and 1 x long run. Change your 10k as fast as possible to a tempo session (your pace for 10miles to HM), the distance of the tempo session should be 8-10% of your total mileage.

thirstywork2

Just my opinion and remeber its a forum so its just my opinion lol

I don't think you should run the marathon if you can only commit to 3 days a week.The marathon is about time on your feet in training.
If it's a case of a get me round schedule you would benefit from 4-5 days training and if it's only going to be 3 days a week them run 1 long run building every week,1 steady run like beepbeep67 said and the other I would alternate every2-3 weeks so you dont become stale eg hills,fartlek or a tempo run.

Dotcomdolly

thirstywork2 wrote: »

Just my opinion and remeber its a forum so its just my opinion lol

I don't think you should run the marathon if you can only commit to 3 days a week.The marathon is about time on your feet in training.
If it's a case of a get me round schedule you would benefit from 4-5 days training and if it's only going to be 3 days a week them run 1 long run building every week,1 steady run like beepbeep67 said and the other I would alternate every2-3 weeks so you dont become stale eg hills,fartlek or a tempo run.

Just my opinion, read more carefully

cambo_gueno wrote: »

Hi,However, we are rebuilding our house so the summers is pretty much going to be spent in kitchen and tile showrooms , so can't commit the large amounts of time required. Instead, I have decided to try to get my 10k time down. l

gerard65

You could try something like this if you've only 3 days a week:
http://www.marathon-training-program.com/three-day.html

Nwm2

cambo_gueno wrote: »

Hi,

I started running just before Christmas (after taking a short break of about 25 years ) and had vague thoughts of training for this year's DCM. However, we are rebuilding our house so the summers is pretty much going to be spent in kitchen and tile showrooms , so can't commit the large amounts of time required. Instead, I have decided to try to get my 10k time down. I did the GIR in April and it took me 52 minutes. I then did the Boyne 10k three weeks later in 48. I am targetting a sub-40 minute 10k for end of August.





I can run probably 3 times a week and what I was think was this:

• monday/Tuesday (one of them) : interval session (or fartlek)
• Wed/Thur : 10k as fast as possible
• Weekend: long run (I want to do a marathon at some stage so I figure that this will help)

Does that plan make sense ? I've looked up some plans online and they are all requiring too much time. This is really the most time I can spend, am I spending it right ?

Thanks
Paul

To be honest I would be amazed if you got to a legit sub 40 by August while running 3x per week, considering this is in the top few % of 'recreational' runners. Looking at a race I just did, you're looking to go from 145th place to 26th in 3 months.

Early improvements are easier than later improvements. You improved by 7.7% between your 52 and 48mins. You are looking for a further >20% improvement.

I went from 45:xx to 39:xx in the course of a full year, from a similar starting point and doing a bit more run training than you (but a lot more hours spent biking and swimming).

Fair play if you do, you've great genes in that case. Or you have been well below 40 min in a previous life.

If you could add even an easy 30 min run to 1, 2 or 3 of the other days if would make a big difference.


Take a look at the McMillan 10k threads on here.

PaulieC

Nwm2 wrote: »

To be honest I would be amazed if you got to a legit sub 40 by August while running 3x per week, considering this is in the top few % of 'recreational' runners. Looking at a race I just did, you're looking to go from 145th place to 26th in 3 months.

Early improvements are easier than later improvements. You improved by 7.7% between your 52 and 48mins. You are looking for a further >20% improvement.

I went from 45:xx to 39:xx in the course of a full year, from a similar starting point and doing a bit more run training than you (but a lot more hours spent biking and swimming).

Fair play if you do, you've great genes in that case. Or you have been well below 40 min in a previous life.

If you could add even an easy 30 min run to 1, 2 or 3 of the other days if would make a big difference.


Take a look at the McMillan 10k threads on here.

That's very possibly (in fact, quite probably) true, but I'd prefer to aim high. I know myself that realistically 42 mins is more achievable. As to whether it's 'legit' or not (I presume you mean an official time in an official race?), I'm not really bothered. I know I'm never going to win a 10k race, so if I did a sub-40 whilst running by myself I'd be happy enough. It's more for me to know that I was able to push myself to improve...

Nwm2

cambo_gueno wrote: »

That's very possibly (in fact, quite probably) true, but I'd prefer to aim high. I know myself that realistically 42 mins is more achievable. As to whether it's 'legit' or not (I presume you mean an official time in an official race?), I'm not really bothered. I know I'm never going to win a 10k race, so if I did a sub-40 whilst running by myself I'd be happy enough. It's more for me to know that I was able to push myself to improve...

By 'Legit' I mean actually 10000m, not a couple of hundred meters less!

What weight are you by the way?

You can maybe figure 1 sec per pound per kilometer, so 10 secs per pound over 10k. Lose a stone and that is a 2.5 min saving.

EDIT: A flat course makes a big difference, as does proper pacing (keep it at 4 min/km from start to finish). Also, it is easier to push yourself to the limit in a race rather than a solo training run, so you're more likely to hit your goal that way.

PaulieC

Nwm2 wrote: »

What weight are you by the way?

12st2lbs. Was 13st6 on Stephen's day. Need I lose more ? My jeans already don't fit me

Gringo78

Michael Herlihy ran his debut marathon in 2009 in 2:30 winning Cork. He did this off 3 days a week training. 3 days a week quality smart training can get you dramatic improvement, you don't need good genes just good brains. Going by the OPs suggested training regime (10k flat out each week) he's never trained properly (correctly) before so he can expect excellent progress by training more sensibly

gerard65

2:30 off 3 days a week. Bloody hell, would make you feel stupid doing 50 junk miles a week:pac:

Nwm2

Gringo78 wrote: »

Michael Herlihy ran his debut marathon in 2009 in 2:30 winning Cork. He did this off 3 days a week training. 3 days a week quality smart training can get you dramatic improvement, you don't need good genes just good brains. Going by the OPs suggested training regime (10k flat out each week) he's never trained properly (correctly) before so he can expect excellent progress by training more sensibly

You don't need good genes to do a 2:30 debut marathon on 3 days a week?

dev123

Cambo, you could have a look at the book "Daniels Running Formula".

He has a 24 week 3,000m to 15k plan that has 2 to 3 quality sessions a week. The idea being that you fill in the rest of your weekly sessions with miles at an easy pace. As you have said you will be limited to 3 nights per week so this plan may help with your speed.

It seems fairly intense with these sessions being limited to reps, tempo runs and intervals. In line with what BeepBeep mentioned above you might want to include a long run during the weeks that there are only two quality sessions or maybe sub in a long run instead of one of the quality sessions on the plan with the idea being to maintain / improve endurance. I would expect that because the sessions are quite intense that they would only take an hour or so to do which may also fit in with your limited time.

And when you are finished the 10k plan and the renovations to the house you can move on to his marathon plan and then the elite plan .