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Improving 5k and 10k times...

  • 31-01-2012 11:07am
    #1
    The_Scary_Man
    Registered Users, Registered Users 2 Posts: 677 ✭✭✭


    I've been building up the distance I run over the last few weeks to prepare for the Ballycotton 10, pushing my long run up by a mile each week. Unfortunately I've pushed it on a bit too quickly and tweaked the tendons in my right ankle.

    My physio has recommended that I reduce the mileage I'm doing over the next couple of weeks until my ankle strengthens up again, keeping the runs to between 3 and 5 miles.

    This got me thinking that my main goals for the year are to do a couple sprints and a couple of olympic triathlons so after Ballycotton I'd really like to begin to concentrate on my 5k and 10k times.

    Up until now my approach to running has been pretty simple; build distance and fitness by running regularly. I haven't been too worried about speed but I've been happy with the gains I've made nonetheless.

    I'm not sure what the best approach would be to improving my times over 5 and 10k. Would it involve intervals, shorter distance speed work, sprints?

    My PB over 5k is 22.25

    I'm completely new to running so I have no idea how to structure training like this. Any advice or tips?


Comments

  • #2
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    I find intervals, speed work etc to be harder on my legs than easy running. If you've been told to cut down on your mileage because of injury it's probably not a good time to start doing sessions.


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    The_Scary_Man wrote: »
    I'm completely new to running so I have no idea how to structure training like this. Any advice or tips?

    Being new to running the best way to improve your times over any distance is just to build up the frequency of your running.
    If the physio told you to rest a few week, just do that and when you get back to running try to build up slowly.

    When you stop making gains by just running regularly then you can start to look at more avanced training methods such as intervals etc but that's probably a year or more away.


  • #4
    The_Scary_Man
    Registered Users, Registered Users 2 Posts: 677 ✭✭✭The_Scary_Man


    Cheers lads, thanks for the advice. I'll keep doing what I'm doing for the moment so. I was going to wait until after Ballycotton to start changing my routine but I'll just reduce the distances I'm running so and let my pace build naturally.

    The physio told me to reduce the distance I'm running, try to run on grass more, do some aqua jogging for the next three weeks and then call back to him.

    I suppose it's easy to overeach at the beginning of any new interest, I'll have to learn to pace myself and be patient with my progress rather than trying to force it. I said to myself that I wouldn't worry about speed this year but it can be difficult to pull back the reins.


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