Thank you all for your suggestions. I opted for the safer way of increasing the mileage. Through the winter I managed to run 35-40 miles per week by consistenly running no less than 5-6 times per week. In the last month or so I got some tempo runs by running a few races at around 6 minute mile pace. And it payed off as I just ran 16:56 5k on the track so I am getting there ... I plan on increasing my mileage to 50 mpw and go for sub 35minute 10k in a few months.
Newport Richie wrote:
If you are a man and can't run 35:00 on 30 miles a week then for various reasons you're in the wrong sport.
We know you are not smart at all. It is hard a** hell, for a master on 30 a week.
Ran my first half marathon in 1:15:03 at age 44 and averaged around 30 miles the prior 2 months. Probably in the low 20's the previous 10 months.
Basically just ran on a treadmill at 10% inclines. Thrashed my legs almost every run and because of the minimal impact stress I could get away with it. I was driven and was confident the odd training would work. Also did easier sessions on the elliptical, bike, and TM walks at 15% incline. 12+ hours a week of exercise. Crazy, but oh well.
Can you do it? Probably - you just have to adapt the training to your needs and push through the hard workouts. I doubt you need to go to the extremes as I did.
Coach Carnegie wrote:
Paul,
You don't have the speed or speed endurance, to run that fast off 30 miles a week. If you move your mileage up to 45 it might work. I have a sub master training program, that develop speed and speed endurance easy. At the age of 34 years old, I ran a 1:50.4/800 and a 3:50.5/1500. Later that year, I ran a 1:10 half marathon off 45 to 60 miles a week. You can e-mail if you need coaching.
Do you keep copies of your old training programs?
I have the same issue, time isn't a problem but if I start running over 60miles a week I get injured.
Ill give you my back ground and tell you it is very possible. I have 16:06/34:16 pbs.
My 34:16 is weak because like and idiot I went out at 32 flat pace for 4k and died trying to follow a teamate that ended up running 32:30ish. Easily worth a sub 34 if I ran it even. Im at 4 years of running, progressed every year, my first year I started at 47mins for a 10km! Also last year was my first year running **consistently** every week and my total avg was a little under 30miles a week, my highest weeks were 40-45miles and others Id go 20miles depending on other life priorities.
If you are consistent it is very doable to go under 35min.
Go for a massage
I've been doing this for the past year and a half after a lot of injury and time off. Think the average is 35mpw...
M 50minutes
T 50minutes
W 5x3min, 90sec rest + 15min WU + WD
T 50minutes + weights
F OFF
S 5,5,4,4,3,2,1min 2min rest going down to 1 minute
s 50minutes + weights
run at 6min/mile or faster.
31:20 10KM recently - as fast as when I was young and doing 70mpw+intervals and long runs.
Run alone, just dont have the motivation to train more. When I run I like to push hard and make my heart rate high.
Interesting plan but doesn't that add up to 45+ miles (6min or faster)? This was the training I was doing when I started running 2 years ago. Dropped 4 minutes off my 10K PR in 6 months and then fell apart.
Not going to work for a runner trying to stay around 30 and injured often. If I switched to your plan during a 10K race phase, I think it would set me up well for a good race (33ish.
_____________________________________________________
M 50minutes
T 50minutes
W 5x3min, 90sec rest + 15min WU + WD
T 50minutes + weights
F OFF
S 5,5,4,4,3,2,1min 2min rest going down to 1 minute
s 50minutes + weights
_____________________________________________
Incline it wrote:
Ran my first half marathon in 1:15:03 at age 44 and averaged around 30 miles the prior 2 months. Probably in the low 20's the previous 10 months.
Basically just ran on a treadmill at 10% inclines. Thrashed my legs almost every run and because of the minimal impact stress I could get away with it. I was driven and was confident the odd training would work. Also did easier sessions on the elliptical, bike, and TM walks at 15% incline. 12+ hours a week of exercise. Crazy, but oh well.
Can you do it? Probably - you just have to adapt the training to your needs and push through the hard workouts. I doubt you need to go to the extremes as I did.
This is BS.
Mikoul.m wrote:
[quote]Incline it wrote:
Ran my first half marathon in 1:15:03 at age 44 and averaged around 30 miles the prior 2 months. Probably in the low 20's the previous 10 months.
Basically just ran on a treadmill at 10% inclines. Thrashed my legs almost every run and because of the minimal impact stress I could get away with it. I was driven and was confident the odd training would work. Also did easier sessions on the elliptical, bike, and TM walks at 15% incline. 12+ hours a week of exercise. Crazy, but oh well.
Can you do it? Probably - you just have to adapt the training to your needs and push through the hard workouts. I doubt you need to go to the extremes as I did.
0/01
Really, what part is BS? I could run much faster and definitely wasn't close to 100% healthy. It was a big race and I finished 7 minutes behind the lead group led by 3 Kenyans or are you referring to the plan. It isn't easy but it is better than pool running in my opinion if your body can handle a little impact stress. Doesn't really matter. Just sharing what worked for me and might work for others. If it's BS, oh well.
Mikoul.m wrote:
Incline it wrote:Ran my first half marathon in 1:15:03 at age 44 and averaged around 30 miles the prior 2 months. Probably in the low 20's the previous 10 months.
Basically just ran on a treadmill at 10% inclines. Thrashed my legs almost every run and because of the minimal impact stress I could get away with it. I was driven and was confident the odd training would work. Also did easier sessions on the elliptical, bike, and TM walks at 15% incline. 12+ hours a week of exercise. Crazy, but oh well.
Can you do it? Probably - you just have to adapt the training to your needs and push through the hard workouts. I doubt you need to go to the extremes as I did.
This is BS.
Youngerguysfaster wrote:
Mikoul.m wrote:[quote]Incline it wrote:
Ran my first half marathon in 1:15:03 at age 44 and averaged around 30 miles the prior 2 months. Probably in the low 20's the previous 10 months.
Basically just ran on a treadmill at 10% inclines. Thrashed my legs almost every run and because of the minimal impact stress I could get away with it. I was driven and was confident the odd training would work. Also did easier sessions on the elliptical, bike, and TM walks at 15% incline. 12+ hours a week of exercise. Crazy, but oh well.
Can you do it? Probably - you just have to adapt the training to your needs and push through the hard workouts. I doubt you need to go to the extremes as I did.
0/01
Treadmill BS!
steve "red" wrote:
34:04 (also 34:18) off 4 days per week and 25 miles per week. Long run 10 miles, 5 miles fartlek, speed at track 5 miles total, 5 mile tempo run Good luck!
You doing that does not mean he can
If you can run 4:30 1500m, it shouldn't be a problem.
You will need a cooler day, something close to 55F.
And your 3000m will be closer to 9:50.
You will not get there jogging 7:30/mile; 6:30/mile more like. Some cross training might be helpful but not mandatory.
dsrunner has the day off wrote:
If you can run 4:30 1500m, it shouldn't be a problem.
You will need a cooler day, something close to 55F.
And your 3000m will be closer to 9:50.
You will not get there jogging 7:30/mile; 6:30/mile more like. Some cross training might be helpful but not mandatory.
10k at 6:30/mile pace will make my legs sore for 2-3 days. I think I am kind of a fast twitch guy who doesn't need too much fast runs. When I ran 4:30 1500m, I had not done any speedwork or intervals at that speed before, thinking is is no big deal because some guys can hold that pace for 26 miles but after the first lap which felt easy as cake I started dying slowly and had to give it all I had :-)
A 31:20 10k with 35 miles/week is absolutely pure joy. I have read here at letsrun.com some guys could performe even faster with equal mileage.
I mean, all those who won´t go to the Olympics, but would like to become local heros, should think about less is more programs and harder miles.
[quote]Paul The Runner wrote:
That sounds sensible. Most of my training runs, I don't push hard and actually enjoy running. Speeding up would mean less enjoyment.
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I think it's possible for you to go sub 35 on 30mpw. But the odds are against it at 175 lbs. If you get the weight down your chances go up.
I ran sub 34 on 47 mpw average with some 60s in my low 30s.
But I've been able to run relatively fast times (for me at 55) on very low mileage. Recently did a 41:29 10k on 12 mpw (avg this year) with high of 17. The 41 age-grades to sub 35.
What worked exceptionally for me, was to run twice a day 3 days a week, once a day one day a week, and twice a week I would do an elliptical workout for 40 minutes at 150ish heart rate. On cross training days I would also do an hour long core routine. It totaled up to 25-30 miles per week, but I was still getting the aerobic base from the elliptical that I felt like I needed. Just a thought, elliptical works similar muscles (depending on the machine), and it would give you that aerobic work.
i actually agree with you. too many runners doing crazy high mileage who only run 2:55 marathons and 17:30 5k's. 35 minutes is somewhat tough if you aren't running regularly, especially as you approach your 30's, but if you're worth a lick as a runner it shouldn't be too hard to get there on 30 miles a week. 30 miles is a lot if you don't waste it slogging 7:00 minute+ miles! my friend runs 80-90 miles a week and his pr's are 2:49, 1:19:54 and 17:34. that's a huge waste of timei'm no expert, but this is my weekly schedule when i want to beat slow people in local road races:5-6 mile tempo under 6 min pace (1/2 mile warmup cuz i'm old and tight)5-6k worth of repeats at 5:30 pace with minimal rest (60 seconds ideal)10 mile easy run with last 3-4 miles picking up to around 6:15 paceanything else is just going to make you tired but throw in a 5 mile progression run or 50 mile bike ride if you'd like* never run 2 days in a row, EVER, and you'll stay fresh
Newport Richie wrote:
If you are a man and can't run 35:00 on 30 miles a week then for various reasons you're in the wrong sport.
i ran sub 35 off 20 mpw as a HS. The issue with you here is that as an older person, you probably won't do "quality."
In any case - this probably doesn't help.
But the 8 weeks before sub 35.
Mileage - 20, 19, 30, 22, 26, 25, 16, 17 (race).
But during this time - I'd race 4 events per meet 800r-3200-400-then even like 1600/800 again. It was pretty much a track workout, a race day, or a day off.