Running

did 6 "yassos" this evening first 5 on 2:50 and last one tried a bit harder and did 2:42, my plan goes up to 8 in 3 weeks time and 10 in 6 weeks, hopefully will be able to manage them all at 2:50 which will give me some confidence for a sub 3 in London, never trained this much for just running before, I'm mostly enjoying it, looking forward to my rest day tomorrow though!

Great article hippy, thanks.

can anyone offer any advice?
done a couple of marathons and half's in the past, currently following a Hal Higdon half marathon programme which I've done before, feels fine, not too hard, previously I substituted one of the easy runs for intervals, not even doing that this time out
Just started using a Garmin HR monitor, mainly because there was one in the box with the new watch i bought rather than any desperate need to gather data. When I upload any long run or pace run to the Garmin site it consistenlty tells me I am 'overreaching' on the training effect.
Can anyone point me in the direction of some info on HR in training, suddenly started worrying about to keel over half way round the park.
thanks

If you don't feel like you're 'overreaching', then you probably aren't.
Personally the only useful benefit I have found with a HRM is when I need to try and ensure my LSD/recovery runs are under a certain HR Zone. But if you're on fairly flat terrain, then your pace should give you the same sort of feedback.

I'm gonna take a punt and guess that it can be explained solely by the fact that the Garmin doesn't know what your true max HR is. Is it using a default measure for max HR, or have you input something based on a formula? (e.g. 220 minus age?) I'm assuming with your experience that you know what a comfortable pace feels like, and having experience of racing over HM and marathon you might be better off just pacing according to these, e.g. run your long runs at least 60 secs/mile slower than your marathon pace.

If you did want to get used to looking at HR as a measure of effort, what I would do is to wear it for a variety of sessions including easy runs, intervals, tempo runs, and races. You could do a formal max HR test but I've generally found I clock my highest observable HR during 5k/10k races (if I've got enough in me for an eyeballs-out sprint at the end.)

yeah, I havent inputted anything so i guess it's working on a default.
I'm not in racing shape yet so can see why it might be up on a 6m pace which I just about managed close to my 10k time this morning [so was grafting for a bit at the end], but the long runs are at least 45s/m slower than my race pace, which was what shocked me.
I've done a bit of reading up on it this morning, as I dont really know what my resting HR is it seems a bit silly to get worked up about what Garmin says, off the back of a week's training

.

Training for 10km. Just for fun. No racing. But I don't want to plod around.
What's a decent training plan?

As am I. A slow run-commute (~5mi) every other day. The irony being that running slower hurts more, I assume because my knee bends more when the leg is at terminal swing at slower pace...

Anything slower always feels artificial but I'm using that to focus on posture, HR ends up slightly higher and last couple of runs were a bit quicker than normal for easier rpe. Likely combined effect of better form + better rested + year of gains. (Or strong tailwind or right amount of coffee and cake).

Have taken couple of days off to see if sore spots respond to the stretching more, longer run at weekend all being well, bail out points if not well.

^ not written well.

In other news, despite leaving them out with sharpies and last year's plan for inspiration, my plans for Jan-Jun & Jun-Nov have not yet written themselves. Must try harder.

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Is the 10k race a flat and potentially fast course, hilly, trail?
where are you now with current distance and pace Vs what you want to achieve?
How soon?

Is no real course, it could be around the neighbourhood. Which in SE26 will feature some ups. And downs.
I've started back running after pretty much not running for year or more. I dunno 8 weeks, 4 weeks? I've got a baby arriving in 2 so, er, yeah.

I'd probably do 2 runs a week of 400 m intervals, and one longer run maybe two at the weekend.

No idea what I'm doing dog.

I've never thought about running more than 10. I'm not really sure I've got time for that.

"Training for 10km. Just for fun. No racing. But I don't want to plod around.
What's a decent training plan?"
distance runs if youre gonna enter them mean beasting yourself to get faster.
no point in entering if youre not going for sub 40 minute,
run sub 8x 4 minute k;s wherever you run, get them sorted and youre a serious runner.

If youre doing 10 km for fun, just go out and do it and enjoy it where you run. Fuck training goals and club runners

I think I'd like to do a sub 40, that sounds like a challenge. Or at least sub 45/50.
I've got two nights a week and the weekend evenings/mornings.
Is that doable?

Is that doable?

It has been done, so yes.
To know what's in range you need to set a benchmark. Run 5k and post time & how you felt after here.

That said why get hung up on an arbitrary target when you're just getting back into running plus baby disruption awaiting?

Anyway, lots of plans out there on google. Sounds like a runnersworld intermediate plan would be in your area.

That said why get hung up on an arbitrary target when you're just getting back into running plus baby disruption awaiting?

because i'm a goal motivated individual looking for a quick win.

Smashing a Parkrun will get you a good baseline.

Oh there's one in crystal palace. Tomorrow. at 9. How fortunate....

Fairy'nuff.

Sounds like you need Strava & a local segment map.

CP's still on my parkrun to-do list. That's a nice one, not flat though.
IMO if you've got four days a week to play with, at least three of those should be easy pace, gradually increasing the mileage at a sensible rate of progress, including one longer run. Smash a parkrun every other week to gauge progress. I wouldn't worry about interval work, as that's really the icing on the cake once you've got a good aerobic base.

Looking forward to the Southern XC at Parliament Hill tomorrow. Should be firmer than previous years' mudfests, which suits me. Training through it to a certain extent with what will be 58 miles in 5 days after today's easy run.

CP is also good for running repeats on the track, and hill repeats

Most training plans (for people with full-time jobs and families) seem to revolve around a week that includes 1 session of speed work, 1 tempo session, and 1 endurance session, with anything additional being easy paced.

Then those weeks are put into blocks,with 3 weeks on, 1 week off

Running track? Like at the stadium?

Training plan looks like what I thought it might be.

Also: Dulwich College fields. Dark time running.

I'll be watching at Parly Hill as I'm not a club member anymore. Really miss the mudfests, they were always the most fun race of the year. What club are you - I'll give you a cheer?

So looking for some advice for once rather than just my usual stream of consciousness. Tageting a sub 3 marathon and the hal higdon marathon plan I'm following (advanced 2) has quite a lot of race pace stuff and both of this weeks sessions have been done a bit too fast - target 4:14 and doing 4:05 and 4:08 for 3 and 8 miles respectively - should I dial it back or not worry too much as it's less than 10 seconds per km?