Am I on track??

Louise40

Signed up to do dungarvan 10 mile race. Training going ok. Due to the bad weather I have been doing my speed sessions on treadmill. I do intervals eg 4x6 1 min recovery and a tempo run. I am doing my tempo run at 1 per cent incline and set at 8 min mile pace. I m up to 32 min at 8 min mile. I try and run 5 times a week but in the last few weeks it's 4 times. I also do a lomg run 9 or 10 miles around 9-915 min mile pace and I also do 1 or 2 4-5 easy mile runs. I m hoping to do the race at 8 min/805 min per mile. Am I on track? Would love to hear you suggestions! Thanks in advance

An_Reathai

Louise40 wrote: »

Signed up to do dungarvan 10 mile race. Training going ok. Due to the bad weather I have been doing my speed sessions on treadmill. I do intervals eg 4x6 1 min recovery and a tempo run. I am doing my tempo run at 1 per cent incline and set at 8 min mile pace. I m up to 32 min at 8 min mile. I try and run 5 times a week but in the last few weeks it's 4 times. I also do a lomg run 9 or 10 miles around 9-915 min mile pace and I also do 1 or 2 4-5 easy mile runs. I m hoping to do the race at 8 min/805 min per mile. Am I on track? Would love to hear you suggestions! Thanks in advance

Not an expert but here's my thoughts:

1. Your 32 minute tempo run is effectively you running 4 miles at race pace. How do you feel at the end of it? If you feel nicely tired (or better) then I'd say you're well on your way. If you feel absolutely wrecked then maybe you're pushing it a little fast for the moment.

2. If you are only getting to run 4 times a week at the moment then I personally would drop one of the faster sessions for an easy run. So instead of 1 interval, 1 tempo, 1 long run and 1 easy run, I'd do 1 interval or tempo, 1 long run, 2 easy runs.

3. I might go even slower on the long runs. Definitely no quicker than 9:15 but 9:30 would be fine too.

Louise40

Thanks for your reply. Feel ok after 32 mins tempo. It's an effort but I m ok!! Weather permitting I ll do it outside this week.

snailsong

I agree, if you do four runs in a week then at least two should be easy. But it looks like you're doing plenty, if anything slow down the long run a bit.

The weather is almost never too bad to run outdoors, just dress appropriately. It may rain on race day but they won't have the race on a treadmill.

Cona

I would say your definitely on track.
Try to get outdoors as much as possible though and work back up to 5 days a week (2/3 easy days, interval threshold day and long run, maybe some strides once a week as well).
Treadmill running is not comparable to outdoor running as there is some work done by the machine for you so get on the road for this, especially for the key session such as the race pace workout.

Some suggestions for specific race paced workouts are:
6 x 1m at race pace with half recovery i.e 6 x 1 mile at 8 min mile with 4 mins receovery between
2 x (1m+2m) race pace with half recovery i.e 1m at 8 min, 4min jog recovery, 2m at 8 min, 8 min jog recovery, repeat.
3 x 2m at race pace with half recovery
3 x 3m at race pace with half recovery (This is usually quite a hard session to complete)