Will I continue improve

Training Advice/Discussion 5k/10k

8 years ago 05/24/2015 1:59am EDT

My goal is to run 10k sub 35 min. I'm 35 years and been running for 3 years.

In 2014 I ran about 20-30 mpw and ran 10k at 41 min.

Since November 2014 I hade been running 45-55 mpw and recently ran 10k at 38 min. I dont have any more time to add to my training due to work and family. My normal week is:

Mon: slow distance

Tue: hill repeats (long/short)

Wed: slow distance

Thu: tempo/fast repeats

Fri: slow distance

Sun: long run 12-15 miles including speed/trail

Will I still improve or do I have to add more training (time) which I can't?

8 years ago 05/24/2015 6:19am EDT

re: SwedeRunner79

I think You can improve, and that might be easier with extra training. Time issues can be very difficult at our age, but with extra discipline (not spending to much Time on internet), it should Be possible to raise your miles with 10%..without problems for work/family.

In my opinion sometimes it's good to sometimes skip training when lack of time issues arouse, you should be flexible..

8 years ago 05/25/2015 10:47am EDT

re: Dutch Runner9

Thank you for the input. Also, how long after adding more training will you benfit?

8 years ago 05/25/2015 1:33pm EDT

re: SwedeRunner79

I am no expert, but for after 2 months You might notice something, especially when you do a mini taper (2-3 days) before a test(race)

8 years ago 05/25/2015 1:45pm EDT

re: SwedeRunner79

Why do you include "speed" in your long runs and what does that entail?

8 years ago 05/25/2015 2:15pm EDT

re: Randy Oldman

I am trying to simulate exhaustion and getting used to running during fatigue. For example speed 5-10 km and 15-20km. Also, I do not train for Marathon... My thought is that I dont need for more than 100 min. Do you think thats bad idea?

8 years ago 05/25/2015 2:22pm EDT

re: SwedeRunner79

SwedeRunner79 wrote:
I am trying to simulate exhaustion and getting used to running during fatigue. For example speed 5-10 km and 15-20km. Also, I do not train for Marathon... My thought is that I dont need for more than 100 min. Do you think thats bad idea?

You should only be exhausted after races. Long runs should be done at an easy pace. It's the same principle for any distance.

8 years ago 06/03/2015 2:01am EDT

re: Randy Oldman

Thanks for the reply. Is it bad to train close to your expected pace? (I never feel like I want to quit, so "exhaustion" maybe be a bad choice of word)

Randy Oldman wrote:
SwedeRunner79 wrote:
I am trying to simulate exhaustion and getting used to running during fatigue. For example speed 5-10 km and 15-20km. Also, I do not train for Marathon... My thought is that I dont need for more than 100 min. Do you think thats bad idea?
You should only be exhausted after races. Long runs should be done at an easy pace. It's the same principle for any distance.

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