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How to get quicker

  • 25-05-2011 3:12pm
    #1
    itsalltrue
    Registered Users, Registered Users 2 Posts: 299 ✭✭


    Completed the Kildare half last week in 1:34. I really want to go below 1:30 for the midlands half.

    I have set my training out for the next few weeks:

    Monday: 5 mile slow run
    Tuesday TRX training (Core workout for 1 hour) + 1 hour 5 a side
    Wednesday: 5 to 9 mile run (depending on training week)
    Thursday: 5 mile run
    Friday Club Training ( 3km warm up andf then long sprints - 10*400m, 3*3km,etc)
    Saturday Rest
    Sunday LSR

    Does anyone have any suggestions on what changes to my run i could make in order to quicken myself up. I can currently avaerage 7:15 minute miles for the half with the quickets been 7 and the slowest 7:30. I'm hoping to average 6:45 for the race.

    I really want to be able cover miles at a quicker pace but not sure where to make the changes in my training


Comments

  • #2
    macinalli
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭macinalli


    I think that I've similar targets to you and have gotten some good advice from experienced runners in my group. Looking at your typical week, here would be my suggestion:
    Monday: Fine
    Tuesday: I don't know what TRX is but core work is always good. Astro is fun but I don't think it does anything for distance running
    Wednesday: I would include a tempo component to this. For example, a slow 1 mile warm up, then maybe a 5 mile run gradually increasing the pace from 8 mins per mile to maybe 7 minutes per mile (no faster) followed by a 1 mile cool down
    Thursday: make sure this is slow - recovery is important
    Friday: I don't know the details but club running usually keeps you honest!
    Saturday: Fine - you always need at least 1 rest day
    Sunday: LSR and gradually increase the distance up to maybe 16 miles. For a half it's good to have run the extra miles to give you confidence.

    The only other tips would be (1) don't be too worried if you have a bad session - look back on each week as a whole and (2) do most of this every week - consistent training is key for improvement. Good luck!


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