Training plan for Half/Full?

somedood

I've done a few halfs and full marathons at this stage but really want to chip away at my times.

I'm entering the Limerick half in May and would also like to do the Dublin Marathon Race Series along with the DCM itself.

I'm currently doing

• Tempo Run
• Speed work (100-400 metre repeats depending on the day)
• LSR with PHMP finish

My times for various distances are
10KM 44:11
H/M 1:35:49
Marathon 3:38:10

I'd really love to get under 40 for 10k but I know that probably won't happen this year but I certainly like to knock a minute or two off it and likewise for the half time and ideally get under 3:30 for the marathon this year.

Just looking for advice on any sort of sessions that I should have a look at to include in my training programme or what I can do to help speed myself up.

tHE vAGGABOND

The guidelines and sessions in P & D or indeed Danielsat a sound like just what your looking for..

Ever think of joining a club? I know my club has a marathon training group [big one for DCM, and smaller ones for the folks doing Berlin etc] and I plan on following their plan for DCM this year, and doing as much training as I can with that group - a silly amount of PB's at a huge range of times from folks following it last year....

somedood

I've thought about joining a club before alright but never got around to it.
I'm near enough to the Phoenix Park so there are plenty near me!

Any in particular you could recommend?

tHE vAGGABOND

Half the clubs in Dublin train in the park at weekends

Im in Crusaders, but its down near Irishtown [near Aviva Stadium] [but 90% of weekend marathon training is based from the park]

Dunore Harriers are based right there beside the Park..
Phoenix Park Runners [aka Civil Service] are also in the park

I guess they would be the three clubs near you I would consider. But I guess it depends on where you work and what part of the Park you live near. Best advice I can give is to check them out, head to a training session and see who you like and who is friendly [and indeed if you enjoy the sessions]

Clearlier

Run more.

Do longer repeats, e.g. 1k - 1m.

If your long run isn't at least 2 hours long aim towards getting it there.

As above on the books.

somedood

Bought a book by Peter Pfitzinger which is giving me a better idea of how to train and how hard to train.

thanks for all the advice.

MisterDrak

somedood,

I had similar race times to you a few years back, and bought all the books (favourit being Daniels). But ultimately the biggest benefit to running faster was joining a club. Feeding off other slightly faster, and some times much faster lads was for me the best way to improved times...