Advice on lonely winter training

gearoidol

I am finished most of my races for another couple of months and I am looking for abit of advice on my training plan :

A bit of history :
Age 31

June 2011 Gave up 20 a day cigarettes after 15 years. Started running.

November 2011 finally managed to run 5k without stopping in 35 mins.

December 2011 Between june 2011 and December 2011 ran 1000 km mostly on threadmill and went from 13 stone to 10.


June 2012 Ran my first 5k race 20:02

July 2012 5k 20:40

August + September 2012 2 x 8k races 31:22

October 2012 2x 19:20 5ks in training

Today 5k race 18:30.

Ran 2000k in 2012 mostly outside the rest on treadmill

This is the plan I have been following and I am looking for any tweaks or changes that yee think I should make to it. Saturday is usually a rest or gym day.Gym consists of light weights, bike and cross trainer

I mainly just copied stuff from online programmes and McMillian etc. and I just want to make sure im not doing too much of one type and not enough of another.

Clearlier

What's your goal?

So long as you're making progress and enjoying the process I don't see any reason to make big changes but....:

There's definitely an opportunity to continue adding volume.
You might do well to try some longer intervals.
Possibly periodise if you have a particular goal.

gearoidol

Clearlier wrote: »

What's your goal?

So long as you're making progress and enjoying the process I don't see any reason to make big changes but....:

There's definitely an opportunity to continue adding volume.
You might do well to try some longer intervals.
Possibly periodise if you have a particular goal.

I suppose a 17 min 5k is the next goal now. I wasn't expecting the 18:30 I got today so that's why I'm re invaluating .

When you say longer intervals do u mean longer distances or more of them ? What would u suggest ?

rom

My advise is marathon talk podcast and listen to the podcast of the names you know first to start instead of starting for the first episode which is poor. It may be something that you are never interested in as you may be never interested in that distance but if you do then it is a great listen. Going to be lost now when I end up listening to them all.

ger664

What Pace is Thursday 5K at ?

I think you would really benefit if you gradually increased your Sunday Long Runs to be between 15 and 20K

gearoidol

ger664 wrote: »

What Pace is Thursday 5K at ?

I think you would really benefit if you gradually increased your Sunday Long Runs to be between 15 and 20K

Have been generally running the Thursday 5k 5 sec either side of 4 min per km .

Yeah I was thinking my lsr were a bit short 15k should definitely be easily doable on the next round of the programme and I could try the 20 on the round after that basically 2- 2.5 months time

ASIMON0V

i'd consider changing the intervals on monday. There are two things you could do; add more volume from the start and then vary the sessions structure.

In terms of volume you should do more at slightly lower intensity (5k pace less a second or 2 a lap). 3 x 400 is only about 4.5min of quality work at 90" per lap and the first 30" second of those you will not be working...that's not a lot of time spent at effort. why not start at 8 X 400 (slightly slower) and you'll get 12' of workout - just leave enough recovery time to allow you to complete the session and then over time add more time at effort / cut recovery time.

These sessions are about stimulating adaptation; by running 400's all the time you are teaching yourself to run 400's. By changing the structure you challenge your body more - so you could try a cycle of doing 400's / 800 + 400 combinations and then maybe 1,000's before going back to 400's again. This will keep it interesting and fun for you.