Workout encyclopedia

ecoli

I am gonna trial this one and see if it could provide useful. Basically this will be a place for a Q+A archive of workouts.

The idea is that if you are looking for what session to do/ what recovery to take etc you can come here and ask and people can give idea's or every flick through the thread for some inspiration of previous entries

Basically just fill out the following info to help get the best advice possible

Target race/event:
Date of Target Race:
Average weekly mileage (last 6 weeks or so):
Any niggles or injury:
Last session

These questions should help give people an idea of what to suggest rather than just making a list of random workouts

Also even if you just want to suggest a session you felt was good and worked for you ya don't have wait for a prompt to put down a session just simply put down following info

Session:
Recovery:
Aim of session/benefits:


Ideally if we could get this properly built up it could expand to non running events also as would be great to get more training talk of non running events also

BobMac104

I might start this if its ok as the "12 week to go" mark for cork city marathon is coming up soon and i am looking for some ideas for some marathon specific training for a relative newb for when this comes around. Did DCM 2011 in 4h 03 min. Recent race times: 5m in 34:4X and 10m in 73:2X.


Target race/event: Cork city Marathon
Date of Target Race: 4th june 2012.
Average weekly mileage (last 6 weeks or so): ~50.0
Any niggles or injury: not really.
Last session: Hills. 3m warm up 8 x ~220m hill with jog back down as recovery 3 mile warm down.

Thanks ( I think this is how this thread works anyway)

bart simpson

Like the idea fair play ecoli im in taper for ballycotton 10 mile now but lets say i am going to do the great ireland run in april, i persume my training will change a bit from 10 mile training so I will need different sessons. I came from marathon training to 10 mile training and now 10k training.

Target race/event: Great Ireland run 10k
Date of Target Race: april 15th
Average weekly mileage (last 6 weeks or so): ~55
Any niggles or injury: nothing too serious
Last session well the last big one was 3 x 3 @ 6:08 with 3 min recovery

ecoli

BobMac104 wrote: »

I might start this if its ok as the "12 week to go" mark for cork city marathon is coming up soon and i am looking for some ideas for some marathon specific training for a relative newb for when this comes around. Did DCM 2011 in 4h 03 min. Recent race times: 5m in 34:4X and 10m in 73:2X.


Target race/event: Cork city Marathon
Date of Target Race: 4th june 2012.
Average weekly mileage (last 6 weeks or so): ~50.0
Any niggles or injury: not really.
Last session: Hills. 3m warm up 8 x ~220m hill with jog back down as recovery 3 mile warm down.

I had hoped that other people would contribute first but I guess not haha

Given your training background the most important thing you should be doing is working on aerobic development though there are a few different sessions as you get into your specific phase which can help break the monotony of Long Runs. One such session I have used is

2 mile warm up, 3x5k @ MP with 3 min jog between reps, 2 mile cooldown

This gets the body used to running at marathon pace and also gets in more volume than you think because you view it as a session rather than a long run

BobMac104

ecoli wrote: »

I had hoped that other people would contribute first but I guess not haha...

Sorry man I am forever hounding you with questions.:o

ecoli wrote: »

Given your training background the most important thing you should be doing is working on aerobic development though there are a few different sessions as you get into your specific phase which can help break the monotony of Long Runs. One such session I have used is

2 mile warm up, 3x5k @ MP with 3 min jog between reps, 2 mile cooldown

This gets the body used to running at marathon pace and also gets in more volume than you think because you view it as a session rather than a long run

Thats a great one in fairness thanks!

ecoli

BobMac104 wrote: »

Sorry man I am forever hounding you with questions.:o

Not at all I just meant getting different views from different people to see what works for you

If you look around there are so many different influences from Raighne (Lydiard) Tunguska (Jack Daniels),Larry Brent (Hadd) T Runner (Canova), myself (Rubio and Hadley), Krusty ( P & D), Old Runner (Horwill / Coe) so you can get so many different approaches from that have worked for so many different runners which is why I wanted to leave it open to entice people out from under their rocks:D

AdpRo

Target race/event: Sub 2 hour Ballybunion 1/2
Date of Target Race: April 7th
Average weekly mileage (last 6 weeks or so): 21 miles p/w, following training programme found on Runners World website
Any niggles or injury: Not really
Last session : Yesterday 6m @ 9min 10 sec miles

Concern : Prob could have done another mile or so at that pace yesterday, not sure how i'm going to hold it for another 7 mile in 4 weeks time! Plan calls for 6 mile fartlek and 10 mile steady over weekend but going to do ecoli's session (with 2 x 5km's at HMP) instead of fartlek.

ecoli

bart simpson wrote: »

Like the idea fair play ecoli im in taper for ballycotton 10 mile now but lets say i am going to do the great ireland run in april, i persume my training will change a bit from 10 mile training so I will need different sessons. I came from marathon training to 10 mile training and now 10k training.

Target race/event: Great Ireland run 10k
Date of Target Race: april 15th
Average weekly mileage (last 6 weeks or so): ~55
Any niggles or injury: nothing too serious
Last session well the last big one was 3 x 3 @ 6:08 with 3 min recovery

Training for 10ks I have found this session to be a good one

16x400m @ 10k pace off 45 sec (jog 100m recovery)

Its great for rhythm running and the very short recovery means that your HR doesnt get a chance to drop too much so it helps blend the mixture of quicker than race pace speed with endurance of rough 5 miles of continuous running

another which is a good key workout is 6x1 mile @ 10k pace off 3 min rec

Stolen from Mcmillan who has a great article with some very good 10k sessions (if you search boards you will find a link)

Given your base sessions should aim to push speed and race pace mainly while maintaining your aerobic development

dna_leri

ecoli wrote: »

another which is a good key workout is 6x1 mile @ 10k pace off 3 min rec

Stolen from Mcmillan who has a great article with some very good 10k sessions (if you search boards you will find a link)

This one:
http://www.boards.ie/vbulletin/showthread.php?p=71559735

bart simpson

nice one, thanks ecoli:)

pconn062

I agree the 6x1 mile is a great session for the 10k and I got out of that thread above. I also did the 3x2 mile session as well as preparation for my last 10k and PB'ed by over 2 minutes, tough but effective sessions.

pconn062

Weetabix wrote: »

Target race/event: Sub 2 hour Ballybunion 1/2
Date of Target Race: April 7th
Average weekly mileage (last 6 weeks or so): 21 miles p/w, following training programme found on Runners World website
Any niggles or injury: Not really
Last session : Yesterday 6m @ 9min 10 sec miles

Concern : Prob could have done another mile or so at that pace yesterday, not sure how i'm going to hold it for another 7 mile in 4 weeks time! Plan calls for 6 mile fartlek and 10 mile steady over weekend but going to do ecoli's session (with 2 x 5km's at HMP) instead of fartlek.

You could try introducing some race pace miles into your long runs. For example if you have a 12 mile run on your programme you could run the first 8 mile easy and run the last four at race pace. These sessions are good for adapting your body to run at race pace while fatigued. Also as part of my training for an upcoming half marathon I'm doing some sessions at 10k pace, 4-6 mile repeats @10k pace off 3.00 minutes recovery, it's good to do some sessions at faster that half marathon pace for overall speed. Good Luck.