Running

The Hanson's approach makes so much sense even if you're not doing the actual plan. I tried to adopt another plan for the half training but it just didn't feel right. Ditched it for just long slow miles and that's seemed to have worked.

Belfast was hilly, who knew, apart from anyone who bothered to goggle it? Despite beating the 3:15 pacer by over 5mins I failed to get GFA. Drowning sorrows. Might stay and drink myself to death Leaving Las Vegas stylee.

Despite beating the 3:15 pacer by over 5mins I failed to get GFA.

How was that? Did they run 3:21 or something?

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@Chalfie

http://training4endurance.co.uk/running/10k-running-plans/10k-training-plan-elite/

Got me a 50 second pb a few weeks ago: 36.29

Worse than that I think - trying to work it out, official times might help.

Ouch. Guess they'll argue pacers are a guide not assured etc...

Yes, this.

@Chalfie this one had me flying by the end of it. not as full on as the one above so probably not as effective but might be easier to fit into your schedule.

https://run.mcmillanrunning.com/the-best-10k-workout/

I did the hackney half yesterday with no training. Quite pleased with 1hr53, my body isn't today though. Inspired me to enter the ballot and start some serious running

^ nice one. Was cheering at Mile 10 with Run Dem Crew on the bridge so probably saw you come through.

That doesn't look as daunting.

fast (10k pace) mile repeats are not comfortable in any way, the sessions will suck but you'll get faster/stronger.

After nearly 5 months of infrequent running following my first marathon, I used this plan to get back on track (pun unintended for once) and go for a sub 45. in my 5k time trial session I ran a 21:34 5k and a 44:36 10k (weighing ~98kg).

Listen to @HatBeard, he's the Phil Jackson of running.

Yes I remember that group, you were by far the loudest of the lot!! All the support throughout that race was phenomenal, especially getting a high five of Richard Branson.

Debut road marathon in 2:57:27 at MK today. Was on for closer to 2:50 but legs gave out in a big way at 20 miles (nowhere near enough long runs, which I knew before).

GFA sorted for London next year though!

^ fuuuuuck. well done!

^^ ace!

Will try bike packing thread too:

1l dry bags, not alpkit... recommendations please.

That's just one session a week?
Edit: I understand intervals, but I'd have thought there'd be other stuff in the plan.

Basically it's as you say just interval work, but tailored specifically so that it will help you build up the short-term endurance you need to run at your goal pace for the full 6.2 miles.

When I did it, I was running 10k with run dem at about 7:30-8 min/miles on a tuesday, track for this workout on a thursday and then maybe a 6-10 mile run at social pace with another group on sunday.

As I said it's not as full on as the other plan posted but so long as you stick to the workout you will be training yourself to run at the desired pace for your goal for 6 miles and you can basically decide for yourself the rest of your week.

Ok that works. So a shuffle home or to work about 3 times a week plus this workout once a week will be fine. Great!
Now. Because of the Tory cuts, where can I maximise sponsorship for me to raise the most money for my school?

Now. Because of the Tory cuts, where can I maximise sponsorship for me to raise the most money for my school?

Does your school have a corresponding charity run by the parents? If so it might be worth looking at getting registered on Just Giving? They charge a monthly fee and take a cut of the money but the simplicity of Just Giving usually means you get more out than if you fund raised on your own (especially as it'll include gift aid). Our lot are currently reviewing whether to go the Just Giving route...

I'll look into that. I think we have...

Awesome! Well done