smmoore79 wrote: » Yeah, at least im not the only one being frustrated at not running. Gona start off very easy before launching into the 10km program so next week some easy 3 mile runs to get back into it. 10 Jan Sunday 3 miles very easy 12 Jan Tuesday 3 miles very easy + some strength training 14 Jan Thursday 4 miles very easy + some strength training 16 Saturday 4 miles easy + some strength training Monday 18th - begin proper training plan - Hal Higdon 10km advanced. Hopefully, my foot and hip injuries to the left side have gone and no other problems occur.
Krusty_Clown wrote: » I'd be delighted with those 10 mile and half marathon times, and I'm only 51 seconds from a sub-3. Don't think you'll have much to do, once you get the mileage up. I recently followed the HH advanced 10k program, and found it very beneficial, though the 400 intervals were tough. Made it easy enough to switch to P&D advanced marathon training immediately afterwards. Never got to put the HH program to the test, though I reckon I would've taken a small chunk off my 10k pb. Best of luck.
Speedy44 wrote: » Best of luck with the training, just a word of warning, going from 16mls/wk to an advanced program (not actually sure what that entails) may be a bot of a jump, especially if you have been out for a long time without any type of conditioning work. Whilst you may not have to stick to the 10% rule to the letter, it may be safer to gradually increase the mileage over at least a month or so. I understand you frustration, its bad enough not been able to run without reading all the great logs on here (:D), but Dublin is a long way off and you will also have lots of time to get in shape for a decent 10K this summer. Its better to ease into it than risk blowing up again and setting yourself back further.
smmoore79 wrote: » At what pace (mins per mile) would you have done the intervals? Intervals are something i know little about. When training for last years marathon, i did 30 seconds jog, 30 second light run, 30 second slightly faster than race pace and 30 seconds almost sprint. and then back to the start. I would have done this 5/6 times. I probably went too fast and at too short a distance..
Krusty_Clown wrote: » Sorry, meant to reply earlier but my 'net access died (damn you vodafone!). If I remember correctly, the program calls for 400s at 1 mile pace. Based on my target marathon time, the McMillan equivalent for a mile was around 5:20, so this is around the pace I ran them at (and approximately the pace you should be doing them at for a sub-3, if you're planning on following HH's program to the letter). I don't know that I could run a mile in 5:20, but I have previously found using Mcmillan's equivalent paces based on my target time (rather than current actual time) beneficial (I have also never run a mile flat out). It pushes me that little bit harder, and I tend to reap the benefits towards the end of the training cycle. Tergat (I think) previously posted that 400m intervals at mile pace aren't terribly useful for longer distance training, but they were in the program, so I followed it mostly to the bottom line.
smmoore79 wrote: » Cheers for the advice. Based on McMillan, a 3 hr marathon would require 1 mile pace at 5 mins 20 secs. But my target 10km time of 35 mins would suggest a 1 mile time of 4 mins 50 secs. hmm, might toss a coin for that one to see which pace i run Though seen as im gonna start the 10km training plan next week, i should probably go with the 1 mile time based on 10km..
ecoli wrote: » Week 3 Day 4 3 mile warm up, 2x(10 x 400m) 2 min cycles with jog 400m after 1st Set target time 78 - 80 with 40-42 recovery + 6x120m over hurdles times: Set 1 Set 2 78 78 79 78 80 80 80 79 81* 80 78 80 78 79 79 79 78 78 80 81* Legs were fairly tight to begin from hurde drills last night so i didnt know how i was gonna fair up but as happy with how they went two slip ups but more a lapse of concentration rather than tiredness. Was a nice way to get back into sessions though i have a feeling that my legs will suffer tommorow but all in all was very happy
ecoli wrote: » Think of it logically you are building its early days in your training how much more is 400m in 72 rather than 80s you are building your aerobic base and as such should not be training so early at anaerobic levels Here is an example from my base building phase from the summer (note that i am aiming for 75 half which would equate to around 2.45-2.50) this is just to show you that the quicker paces are not as important so early in your trainin
smmoore79 wrote: » Yeah, i probably shouldnt be killing myself this early on. if I start the plan next Monday, it'll start off with 3 miles easy which is grand and then tuesday will be 6 x 400m mile pace. Might just keep the 400's into the 80's and see how i feel.
ecoli wrote: » At the end of the day if it is too easy you can change paces its early days trial and error is the best way as you will learn how your body works and what works for you and what doesnt. Best of luck with it
smmoore79 wrote: » Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough? 3 m run + strength 30 min tempo 6 x 400 mile pace 3 m run + strength Rest or 3 m 5 m total, 2 pace 6 m run
smmoore79 wrote: » Any thoughts on this plan? Too much too soon or manageable enough?
Krusty_Clown wrote: » 4:50/mile would be pretty close to a sprint for me! It's the equivalent of 20kms/hour. If you have a GPS watch (e.g. Garmin Forerunner) it's pretty easy to manage by setting up an advanced program. Alternatively, you could crank up a treadmill to 20km/hour and do your 400m intervals (at an incline of 1%). Otherwise, if you have a track available, you should be trying to hit a lap in 1:12 (if my dodgy maths are correct).
smmoore79 wrote: » Week 1 of advanced 10km training below. Starts off easy enough with a 3 miler tonight at a nice easy pace. The 1 exception is Saturday. Will do the next BHAA 5 mile cross country instead. Was supposed to so 5miles run with 2 miles 10km race pace. So not too different. Any thoughts on this plan? Too much too soon or manageable enough? 3 m run + strength 30 min tempo 6 x 400 mile pace 3 m run + strength Rest or 3 m 5m cross country BHAA 6 m run
