New Training Regime Your Opinions

SWL

Can I get posters thoughts on my new training program? Hopefully the answers may help others in their training.

Trying to get build a training programme for the winter months hope to follow this up to the beginning of next summer races from 5k to 10miles then I may do a marathon. The idea behind the programme is too increase speed and stamina over 5 and 10k. I have tried to educate myself by reading a lot of running and training books like P&D and Daniels but web searches throw up different methods and now I am a little confused. I don’t know what intensity I should be running my Monday and Wednesday night runs I run them as aerobic not exceeding 150bpm, but maybe this is still too fast I have read that slow runs are also beneficial.

My current stats are as follows
1. Max Heart Rate 185
2. 5k 21.15
3. 10k 44.18
4. 10miles 72.34
5. HM 1.33.22

These are not impressive times and I am hoping to reduce them all this year. I have been following Daniels for a number of months and run approximately 40 miles a week including a long run.

· Mon: 60mins pace 8.00 – 8.15/mile avg HR approx. 150
· Tue: Fartlek usually on the canal fast slow between gates.
· Wed: 60ins as Monday
· Thru: some endurance stamina work 5mins on 5mins off x 5
· ]Fri: usually hit the gym and do some strength and core work
· Sat similar to Thursday except on grass
· Sun: long cycle up 2.5 hours extending to 4.5/5 hours after Christmas

*I have not included a tempo run which I have found beneficial. I really don’t know where to fit it in and what session I should drop

** I have not included a long run which is worrying me I am hoping that the cycle will develop leg strength and aerobic capacity and endurance.

All opinions are welcome
Thanks

bart simpson

SWL wrote: »

Can I get posters thoughts on my new training program? Hopefully the answers may help others in their training.

Trying to get build a training programme for the winter months hope to follow this up to the beginning of next summer races from 5k to 10miles then I may do a marathon. The idea behind the programme is too increase speed and stamina over 5 and 10k. I have tried to educate myself by reading a lot of running and training books like P&D and Daniels but web searches throw up different methods and now I am a little confused. I don’t know what intensity I should be running my Monday and Wednesday night runs I run them as aerobic not exceeding 150bpm, but maybe this is still too fast I have read that slow runs are also beneficial.

My current stats are as follows
1. Max Heart Rate 185
2. 5k 21.15
3. 10k 44.18
4. 10miles 72.34
5. HM 1.33.22

These are not impressive times and I am hoping to reduce them all this year. I have been following Daniels for a number of months and run approximately 40 miles a week including a long run.

· Mon: 60mins pace 8.00 – 8.15/mile avg HR approx. 150
· Tue: Fartlek usually on the canal fast slow between gates.
· Wed: 60ins as Monday
· Thru: some endurance stamina work 5mins on 5mins off x 5
· ]Fri: usually hit the gym and do some strength and core work
· Sat similar to Thursday except on grass
· Sun: long cycle up 2.5 hours extending to 4.5/5 hours after Christmas

*I have not included a tempo run which I have found beneficial. I really don’t know where to fit it in and what session I should drop

** I have not included a long run which is worrying me I am hoping that the cycle will develop leg strength and aerobic capacity and endurance.

All opinions are welcome
Thanks

in my opinion you need to ease up on your paces a little, your running your easy runs at 8 minute mile, thats too fast, keep them between 8:20 to 8:40 and have a recovery run after a tempo/speed session, the recovery should be done around 9:10 minute mile.

the cycling will give you cycling endurance and will make you a better cyclist, while it will help a little with your running, there is no substitute for running and the long run is YOUR most important run.

You probably have losds of potential to improve with just areobic training,
so time on feet and lots of slow easy miles will see your times fall. the books you are reading are more designed for people that have already got to a level where they have exhausted most of this aerobic potential. the less of that you have the more you have to do core work, complicated sessions, diet, cross training etc to keep improving

the books are very good but just be mindful that you can improve a lot by gradually incresing your weekly milage at easy pace, the faster you get the more sessions, corework, cross training you can then gradually add to your training and your body will be stronger for it, with the good foundation you have built up

hope this helps

PS Are male or female?

A0

SWL wrote: »

Can I get posters thoughts on my new training program? Hopefully the answers may help others in their training.

My current stats are as follows
1. Max Heart Rate 185
2. 5k 21.15
3. 10k 44.18
4. 10miles 72.34
5. HM 1.33.22

These are not impressive times and I am hoping to reduce them all this year. I have been following Daniels for a number of months and run approximately 40 miles a week including a long run.

Mon: 60mins pace 8.00 – 8.15/mile avg HR approx. 150
Tue: Fartlek usually on the canal fast slow between gates.
Wed: 60ins as Monday
Thur: some endurance stamina work 5mins on 5mins off x 5
Fri: usually hit the gym and do some strength and core work
Sat similar to Thursday except on grass
Sun: long cycle up 2.5 hours extending to 4.5/5 hours after Christmas

*I have not included a tempo run which I have found beneficial. I really don’t know where to fit it in and what session I should drop

** I have not included a long run which is worrying me I am hoping that the cycle will develop leg strength and aerobic capacity and endurance.

It's not easy as you are willing to improve your times on different distances...

I'd do a tempo every second Thursday, so you do your stamina work (what intensity do you run it at? Recovery might be too long...) on week 1, then on week 2, you do a tempo session (may be 2 x 10mins, recovery 5-6mins and see how it goes). Is your Max HR estimated or measured?

At a sub-elite level, cycling induced improvements are transferable to running, so you should be fine. However, when you are close to your goal (say 8-10 weeks before) implement long runs in your plan. You could also do a long run once every 3 week...

Lastly, you could also include some tempo (time trial pace) session when you cycle or do hills that elicit a fairly high heart and breathing rates. In this case you'll have to do an easy run on Sat instead of your "stamina" session.

Again, it's not ideal as you want to improve on different distances, don't forget to adjust your plan based on the distance you are aiming for (i.e, don't train to improve your 5k PB as you'd train to improve your HM PB).

Good luck!

Woddle

SWL wrote: »

My current stats are as follows
1. Max Heart Rate 185



· Mon: 60mins pace 8.00 – 8.15/mile avg HR approx. 150
· Tue: Fartlek usually on the canal fast slow between gates.
· Wed: 60ins as Monday
· Thru: some endurance stamina work 5mins on 5mins off x 5
· ]Fri: usually hit the gym and do some strength and core work
· Sat similar to Thursday except on grass
· Sun: long cycle up 2.5 hours extending to 4.5/5 hours after Christmas

If this is all to help improve you for the summer, then I'd cut out the fartleks for the next 6/8 weeks and concentrate on just running, increasing the mileage and then after xmas start introducing the faster stuff having got a good base. I'm doing sth similar at the moment, what I'd suggest is

Mon - 40 mins at recovery pace (135bpm)
Tue - 70/80 mins at aerobic pace (150bpm)
Wed - 40 mins at recovery pace (135bpm)
Thu - 70/80 mins at aerobic pace (150 bpm)
Fri - Rest
Sat - long run up to 100 mins at lsr pace (140-155bpm)
Sun - cycle you obviously enjoy it

and just build from there, a couple of months doing the above will give you a great base in which to do faster workouts and the cycle on the Sunday is a nice recovery from a long run. I based the heart rates on what I'm doing as you don't want to be too tired and I also think you're running too many miles too fast.

SWL

@Bart Simpson – Thanks for the reply I am a male late 30’s and approx. 100kgL. I will slow down my running pace until Christmas especially after speed sessions. Deep down I know you are correct about the long run, I lack enough running endurance to get the times down. The cycling is good as its spins the legs and uses different muscles, also I always get a good aerobic workout that don’t take too much out of me often I have done 2 plus hours in the summer the day after a speed session.

@AO – Thanks for the reply. My max HR is measured. Good idea with the tempo run I might alternate the tempo with a speed session every second week. I had done some continuous tempo runs and they are a good workout.

@Woddle – Thanks for the reply. Interesting programme I will give it a go until Christmas and see what happens. Excellent idea with the run and cycle at the weekends, cycling is great to give the running legs a bit of a break.