Running

I like to do speedwork at the track - 14(ish) * 400, 8ish * 800, 6 * 1k / 1 mile - although I'll do 1k intervals on the road too

Those 1k intervals for example, what kind of times do you aim for?

Interval pacing is based off Daniel's tables / McMillan, initially based off a 5k of 21 minutes, so 4:06

I'll up the pace as I progress, but should be looking to hit 3:50 / 3:55

First off, though, I'm reducing the recovery time to 90s

it also depend what else you do in a week exercise wise

I agree - if nothing else, it stops running being boring.

Injury-wise, it's proving to be a niggle more than anything else, and I'm working on technique to mitigate any further problems.

I got very close to sub 20 (20:34 @ ~95kg) this time last year running those 7:00 mile repeats and 1:24-1:29 400m pace on alternate weeks from this workout at track (you did one or two of the sessions with me at mile end).

https://www.mcmillanrunning.com/articlePages/article/39

I'd be careful with increasing quantity and having too much quality in there. I don't think you need any more than 1 x interval and 1 x threshold/tempo session for quality, then everything else easy pace including the long run. McMillan's generally pretty good with recommended paces in my experience, although I'd err towards the slower end of the easy run paces. So easy/long runs shouldn't really be anywhere near HM pace. I'm normally running easy runs about marathon pace + 60/90 seconds.

I think you can go a long way simply by increasing mileage, assuming you've got the time and patience for it. Even if you're targeting 5k, which is still predominantly aerobic.

Hi all, new to the thread and running.

Ran a 3.18 for first marathon a few years back and aiming for sub 3 next year. Not been consistently running since - just a few 5/10k's here and there. How achievable is chipping off 20 mins?

For the first marathon - I ran to feel. Totally blind.. No garmin, strava, nothing. Didn't train smart at all - just progressively ran further until the big day.

Any guidance would be greatly appreciated!

You'll need to go from approx ave 7.30 p/m to 6.49 p/m pace.

As you got 3.18 without much plan I'd say just aim for consistent focused training and a bit of measurement to get you where you want to be, don't go silly and end up injured.

A coach via a running club or paid might be a good shout.

Cheers. Have just bought a 310xt and heart rate monitor. Would love a coach - but budget is minimal. I want to keep it minimal as well. Maybe I could get a consult half way through training or something..any experiences of coaching?

It's not big or clever to run without socks.

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Wow, that looks horrible, and slightly like you've mixed sherbert in with your blood.

Hope it heals up quick.

First run for two weeks thanks to groin strain (nicely timed for half term).

Didn't explode but slow (28:40 5k) but it felt ok. And the physio bands arrived, which means it's easier to target/stretch/strengthen the abductor and adductor muscles.

I don't do running, but seem to be becoming marginally addicted to bloody parkruns.

On Saturday my achilles just gave a bit of a ping and pain to the extent that I thought I'd better stop rather than do damage. I hobbled around in pain on Saturday, significantly better on Sunday and about the same today after my normal cycle comute in (16km or so)

I don't suffer with Achillies issues on my bike over decent distances.

Is there anything particular I should look at with respect to avoiding this with running, or just hope it goes away?

I usually find that heel-to-toe walking as part of warm up helps a lot.

right. I will give taht a go.. Thank you

I'm normally running easy runs about marathon pace + 60/90 seconds.

I take it that's 60-90 seconds on time per mile (not per km).

3h45 marathon is 8:35/mile, so that would be around 10:00/mile (6:12/km) for easy/long runs, I'd be happy with that as I did a 2:10 HM long run (extended commute) early on last year which is pretty much bang on that pace.

The McMillan calculator suggests 23:05 for 5k training (based on a target 3:45 marathon) which is about where the fellrnr calculator says I should get to when I get to my target weight. Hopefully I'll be able to push past this (22:00 would be nice) and that'd make a 3:45 much easier.

After a while I'll reassess and see whether I need to back down to a 4h marathon, hopefully I can stick with the 3h45 aim.

I'm going to follow something based on https://www.bupa.co.uk/~/media/Images/HealthManagement/PDFs/Intermediate%20marathon_FINAL.ashx but adjusting it to suit my weekly routine:-

• Tuesday easy/steady/speed run is covered by 40 minutes of a 5-a-side football
  
• Wednesday easy run moves to Thursday (run commute)
  
• Thursday tempo run (~40m including 5m wu and cd) moves to Saturday (parkrun)
  
• Wednesday then free for a speed session (which was sometimes scheduled for Tuesday)
  
  

So it becomes:-

Mon: rest (going to be the hardest bit at first!)
Tue: 2 x 30m cycle commute + 40m 5-a-side (mix of easy/steady/speed)
Wed: speed/intervals - 30-50 minutes
Thu: 11.5k easy run (commute) + 1 hour 5-a-side that evening
Fri: cross train (swim then cycle)
Sat: 40m tempo (inc 5m wu and cd) - parkrun in ~25 mins
Sun: long run (10k to 35k) - 10k race pace 9 weeks out, HM race 4 weeks out, 35k long run 3 weeks out

I think that looks sensible. Just need to work out a plan for extending it back another 8 weeks (to now) and what to do for speed/interval sessions.

First run for months today, in an effort to stave off becoming spherical, I was sloooooooooooooooooooooooooooooooooooooooow.

Also, the translation from Wahoo app to Strava robbed me of 500m.

Give me back my half a k you thieving bastards!

Yeah that looks pretty sensible. I think for intervals, this is taking care of the VO2 max end of things, but no need to do anything too short and sharp for marathon training, so I'd concentrate on half mile/800m, km and mile reps. You could alternate these and progressively build up the volume for each session over a few weeks, e.g. 6 x 800 building to 10 x 800, 5 x 1km build to 8 x 1km, 4 x mile up to 6 x mile, all with about 90 secs/2 mins recovery. Target paces would be ~5k pace for the 800s, ~10k/bit quicker than threshold for the km/mile reps.

Ta muchly.

[EDIT] Right, that works for me. I now have a spreadsheet with what I need to do each and every day between now and 17th April with realistic plans when MiniGB is off school (Christmas, Feb half term, Easter) and I can't train as much, plus a nice taper. Paces for easy/long/speed work get set each week based on my Parkrun time (and fudging if things go awry).

I work much better if someone/something just tells me what to do each day.

I then get 2 weeks recovery time and I can then ease into a 20 week IM training programme.

"Easy" 11.5km run into work today, did the first 5km on feel alone (trying not to look at pace or HR on the Garmin), just trying to run slowly enough that my breathing was nice and easy.

Happy when I looked at my Garmin and saw the average speed was 9.9kph, not so happy when I noticed my HR was at 174bpm. Eased off (ended up doing the last 3km at about 8.5kph) but HR continue to stay high. Averaged 174bpm for the whole thing which is usually my average for a Parkrun where I'm breathing heavily for the majority of the run!

I predict a sniffle in the next few days...

95 runs and ~30 hours of 5-a-side to go until Brighton Marathon according to my rough plan (fear not, I won't be reporting on every single on in this thread.)

Xc #2 today, gonna skip it as it's in St Helens and I gotta get to Bolton with family for late afternoon too. River path is muddy so will splash in puddles round here instead.

Hope anyone else racing has fun.

We had our 2nd xc of the season yesterday. a fast course round wimbledon common past the famous windmill. Conditions were pretty good and by the time we warmed down they were beautiful.

Managed to persuade my legs to 90 minutes along the Thames and through Richmond Park this morning, which was nice. Currently recuperating on the sofa.

I have done basically no exercise for the last year but I am going to start. How stupid would it be to sign up for a 50k ultra in July next year?

Doable with sensible training and a complete before compete mindset.

This will have a huge impact on your life and if you have a family, then you must discuss this with them first. You should also consider how your training will fit with your work commitments and perhaps make some adjustments in other areas of your life.

This looks manageable if I stop getting drunk on Fridays: http://cdn.running.competitor.com/files/2012/11/46_nat_r1.pdf