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improve speed in 2 weeks

  • 12-01-2013 2:18am
    #1
    greenb
    Registered Users, Registered Users 2 Posts: 135 ✭✭


    Looking for some advice. Been ticking over running average 25m/week for last couple of months. Main goal is dcm later this year. Most of my runs are easy pace. Try to do a little faster 3 or 5k every so often. Longest run has been 13m. Now I've decided to do the raheny 5 later this month and a half in march. Have only ever done a couple of 5k races. Pb of 24:09 at jingle bells. My question.........is there any point in doing some speed work between now and raheny? Is improvement possible in that short time? If so, any advice what to do much appreciated. Breaking 40 mins would be my dream goal.


Comments

  • #2
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    Is there any point? Yes
    Will it benefit you in Raheny in two weeks time? No, not really, but you have to start some time. Don't put it off until two weeks before dcm.


  • #3
    Gavlor
    Registered Users, Registered Users 2 Posts: 6,189 ✭✭✭Gavlor


    greenb wrote: »
    Looking for some advice. Been ticking over running average 25m/week for last couple of months. Main goal is dcm later this year. Most of my runs are easy pace. Try to do a little faster 3 or 5k every so often. Longest run has been 13m. Now I've decided to do the raheny 5 later this month and a half in march. Have only ever done a couple of 5k races. Pb of 24:09 at jingle bells. My question.........is there any point in doing some speed work between now and raheny? Is improvement possible in that short time? If so, any advice what to do much appreciated. Breaking 40 mins would be my dream goal.

    Put it this way, If a left footed footballer started to practise with his right foot, would there be a noticable improvement over two weeks? No. But if he stuck at it for a couple of months then he'd start to see a big improvement.


  • #4
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    I'd suggest use Raheny as a nice bit of speedwork in the context of your longer term targets.


  • #5
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    I'll say that even one session which improved your leg speed and made the pace that you want to run at slightly easier might have some benefit for Raheny.

    You could try 6 * 1km at 4:45 per km pace in the next day or two which is slightly faster than your PB. It depends upon how fast you've been doing your slightly faster runs as to how much you'll benefit. This faster pace should waken your legs up a little bit. The downside is that you may get DOMS but you should be over it by the time you toe the line for Raheny.

    In the longer term you will undoubtedly benefit by including various types of speedwork into your training plan.


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