Mcmillans 10k workout and Dunshaughlin 10k

Woddle · 15-05-2011 10:17PM

Phoenix park

Brianderunner wrote: »

Let the Mcmillan workout boys find another thread. Squatters rights

I think Brianderunner has got the spirit of my comment, I was just trying to make a joke

no probs with the comments, the goal race is Dunshaughlin afterall.

RayCun · 16-05-2011 08:58AM

Woddle wrote: »

Like chinguetti I'll be driving and have space in the car for 4 if people are looking for lifts to Dunshaughlin. Not sure how late I'll stay but if people are getting taxis home, the lift there may be worth it.

I'll also be driving out, and staying for a pint and a pint of water afterwards...

Woddle · 17-05-2011 03:51PM

Phoenix park

Hi guys I've added a poll in attempt to get the maximum amount in our group. I probably should have voted either but I do slightly prefer marlay but I guess I'd still be willing to hit phoenix, majority rules and all that.

Krusty_Clown · 17-05-2011 04:00PM

I vote for Shangannagh Park. :rolleyes:
I should really just join the Bray Runners.

Anyone up for 10-12 x 400m tonight in Shanganagh? Pace around 5:30/mile.

menoscemo · 17-05-2011 04:18PM

Krusty_Clown wrote: »

I vote for Shangannagh Park. :rolleyes:
I should really just join the Bray Runners.

Anyone up for 10-12 x 400m tonight in Shanganagh? Pace around 5:30/mile.

If you can make your way up to UCD this evening theres a bunch of us doing 400's up there. I'll be doing 8 * 400 @ 5:30/mile

Krusty_Clown · 17-05-2011 04:33PM

menoscemo wrote: »

If you can make your way up to UCD this evening theres a bunch of us doing 400's up there. I'll be doing 8 * 400 @ 5:30/mile

What time are you guys kicking off? Will someone have a car where I can stash my bike gear? (not asking too much, am I?!).

menoscemo · 17-05-2011 04:46PM

Krusty_Clown wrote: »

What time are you guys kicking off? Will someone have a car where I can stash my bike gear? (not asking too much, am I?!).

6.15 we go for a jog around the campus and 6.30 on the track. plenty of cars to stash gear.

Krusty_Clown · 17-05-2011 05:37PM

menoscemo wrote: »

6.15 we go for a jog around the campus and 6.30 on the track. plenty of cars to stash gear.

Dammit. I'll still be meeting with the queen at 6:30pm. Will defo try and join you guys for one of these sessions, but 6:15/6:30 is a little early for me for a regular session.

claralara · 17-05-2011 09:43PM

asimonov wrote: »

mcmillan...is it tops off and camcorders out?

Topless Thursdays... these will be a hugely important factor on my quest to a sub 50 10k! Bring it on

Nice one on the change of time and I'm still easy as to location.

Mr Slow · 17-05-2011 09:59PM

claralara wrote: »

Nice one on the change of time and I'm still easy and topless:)

FYP

Woddle · 19-05-2011 10:20AM

Phoenix park

BUILDUP WORKOUT NO. 1: 6 X 1 MILE
Eight weeks out from your 10K, run six 1-mile repeats at your goal 10K pace, taking 3 to 4 minutes recovery jog between each. Don't be surprised if you struggle in this workout. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete the workout sequence and you'll be ready. One thing I find helps is to just focus on goal 10K pace, not faster. Some runners try to "beat the workout" by running faster but that isn't the goal. Start at goal pace and simply hang on.

As I said in an earlier post the workouts start next Thursday but in preperation for it, there's a few of us running 4x1 mile with 4 minute recovery jog at maybe just a little slower than goal 10k pace.
This should give anyone attempting the sessions next week an idea of what pace to aim for. Too fast and you won't finish the session.

So tonight in marlay park at 6:30 by the main car park/house if you fancy it.

Woddle · 19-05-2011 09:56PM

Phoenix park

Woddle wrote: »

So tonight in marlay park at 6:30 by the main car park/house if you fancy it.

Really good pre workout. We had 4 for this and some solid running from all. Workout 1 same time and place next week. All welcome.

claralara · 20-05-2011 01:42PM

Woddle wrote: »

Really good pre workout. We had 4 for this and some solid running from all. Workout 1 same time and place next week. All welcome.

Great session. Lovely to meet you and Sharktale and thanks again for pushing back the time.

Topless Thursday FTW

huskerdu · 21-05-2011 11:43AM

I would love to join you in Marley on Thursdays but I am realistic enough to know that it is not going to happen all that often.

I do intend following your progress and trying to do similar routines.

Aiming for 50m 10K, and McMillan says my 40m intervals should be 1.44 to 1.49

I did 8*400m on Thursday
Slowest 1.50
Fastest 1.38
Funnily I got slower as I went on, but I will pace myself better for the first few next time.
Felt fine afterwards but my recovery runs were pretty slow

Woddle · 03-06-2011 09:01PM

Phoenix park

So halfway through the Mcmillan workout
w1. 6x1 mile
w2. 1x2 mile + 4x 1 mile

My target pace for race day is 7'15 per mile. During the first 2 sessions I've averaged 7'20 and 7'23.
So my question is can you expect to find those extra seconds per mile in a race (in my case so far 5-8 seconds) or is Mcmillan pretty much saying if you can't hit the pace in these sessions forget about it on race day?

gerard65 · 03-06-2011 09:56PM

I always run faster in a race. I can't even hit the pace for one mile in training that I can string five together in a 5 mile XC race. Annoys the c**p out of me, but what can you do?:(
I don't really think alot of those sessions as predictors, good training sessions, but as predictors, meh.
You're training well, just don't build the race up in your mind too much, I reckon you think too much about training and racing. Relax;)

Mr Slow · 03-06-2011 10:00PM

I reckon if you can hold a pace for 3 to 4 miles in training you can stick it out in a race to 10k. I personally do about 10 seconds per mile (at least) better in a race than in training.

BeepBeep67 · 03-06-2011 10:19PM

Dunshaughlin?
I heard it's all downhill, with the wind at your back and the sun in their eyes (skip the last one). 3 weeks to go the 10k isn't life or death, race the 1st 5k at target pace - you know you can run 22:30 - oops well 23:07 - ah sure Donore was uphill against the wind and you didn't pace yourself. Do the BHAA 3k in Trinity 9 days before the 10k and set yourself a realistic/stretch goal from there.
Was I helpful :rolleyes::p?

Woddle · 04-06-2011 10:12AM

Phoenix park

Woddle wrote: »

So my question is can you expect to find those extra seconds per mile in a race (in my case so far 5-8 seconds) or is Mcmillan pretty much saying if you can't hit the pace in these sessions forget about it on race day?

Thanks for the replies. I've just read the Mcmillan article again and I get the impression that if you can finish all the sessions at your goal pace and not slower you have a fighting chance.
Gerard65 you know me so well as does the tongue and cheek beepbeep

I won't make the trinity track as it's the same evening as the last Mcmillan workout and we've a good group going at the moment.

Woddle · 04-06-2011 10:47AM

Phoenix park

The article actually says the 3x2mile workout is the main session and if you can hit your goal pace for this workout you will achieve your goal time so maybe I shouldn't be getting too bogged down on not hitting the pace yet in the early workouts.

shels4ever · 04-06-2011 11:54AM

Woddle wrote: »

The article actually says the 3x2mile workout is the main session and if you can hit your goal pace for this workout you will achieve your goal time so maybe I shouldn't be getting too bogged down on not hitting the pace yet in the early workouts.

I wouldnt worry too much about the times yet, but the whole plan is based on someone that has a good base, you were missing some of the early base miles so might find it harder later in the session.
They arent magic workouts and based on your 5k time 46/47 min 10k would be a target. But you would prob improve just as much with getting your long runs done.
Don't worry about times until 2/3 week before run the reps at effort level or heart rate.
I thnk we make the same mistake all the time about trying to hit target times.

Krusty_Clown · 04-06-2011 01:49PM

Whether or not they are a predictor of race pace isn't really rrelevant. The point of the regime is that you should be running the intervals at race pace to get yourself ready to run at that pace in the race. If you can't hit that pace for the intervals, you should probably read something from that.

Better to start out in the race at the pace you can achieve, and then pick up the pace later when you have something left in the tank.

Woddle · 04-06-2011 02:10PM

Phoenix park

Krusty_Clown wrote: »

Whether or not they are a predictor of race pace isn't really rrelevant. The point of the regime is that you should be running the intervals at race pace to get yourself ready to run at that pace in the race. If you can't hit that pace for the intervals, you should probably read something from that.

Better to start out in the race at the pace you can achieve, and then pick up the pace later when you have something left in the tank.

I've come to the same conclusion now aswell, so next couple of weeks will be interesting.

Krusty_Clown · 04-06-2011 08:18PM

Woddle wrote: »

I've come to the same conclusion now aswell, so next couple of weeks will be interesting.

Why can't you hit 7:15? HR too high? You slow-down towards the end. or you just can't physically hit the pace?

Woddle · 04-06-2011 08:36PM

Phoenix park

7'15 maybe a little hard for me, HR seems OK though, I also seem to be a little scared of the session and getting it done is the main priority, so I could be too cautious.

Going to give 7'15 a blast for Workout 3 this Thursday
2x2 mile + 2x1 mile.

Also going to race a 5km next Saturday under hopefully better conditions than Donore if of course I'm not needed as a super sub

bluestone · 11-08-2011 09:56PM

i was following this thread for a while a way back (dont know if it got continued in another thread). just wondering how the training plan worked out for ye? any pbs achieved? would you use it again or stick to your old training plans?
i partially adapted it for a 8k run myself & knocked 3 mins off an admittedly woeful pb.

belcarra · 11-08-2011 10:14PM

either

I was trying this from a low base to attain a reasonably tough target but ended up changing onto marathon training instead after about 5 or 6 weeks. I think it was a good kick-start to my training and while i haven't hit my target of 45mins yet I wouldn't be surprised if it comes later in the year...when and where I'm not sure though!

I think if I was to forget about the marathon and target a 10k specifically by following this plan it would now be very achievable given my base fitness has picked up considerably in the time inbetween.

tHE vAGGABOND · 12-08-2011 01:06PM

either

i was following this thread for a while a way back (dont know if it got continued in another thread). just wondering how the training plan worked out for ye? any pbs achieved? would you use it again or stick to your old training plans?

At the start of the thread [post early on page one] I was going for a sub 50 min 10k...

After training went well going into the Dunshaughlin race I was aiming for something under 46 mins...

I ran 45.44 I think..

So I loved the plan, and will use it again for the next 10k I did. I have done the 6 x 1 mile and 3 x 2 mile interval sessions a few times since as I always feel they are a great workout.

Krusty_Clown · 12-08-2011 05:16PM

I didn't get to finish out the program (missed out on the final 3x2mile session), but I think I got great benefit from it. I ran a solid 5k with a significant PB and a couple of other good races, but the reason I followed the plan was to build up some speed coming into the marathon program, and I believe it has achieved that aim. I just ran a 5 mile tempo session a little slower than the 10k pace I was using for those repeats, and there's no way I could have accomplished that session, without having followed the McMillan program.

Woddle · 14-08-2011 03:29PM

Phoenix park

Krusty_Clown wrote: »

I didn't get to finish out the program (missed out on the final 3x2mile session)

I ran 46sth, I was aiming for sub 45. Like Krusty I missed the last session. I found the sessions great and will use it again for my next 10km. I will also do it over the prescribed 8 weeks rather than 4/5 weeks.
I also felt the sessions helped me with my mental attitude and toughened me up a bit.

Mcmillans 10k workout and Dunshaughlin 10k

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