Hi guys,
Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.
Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.
Cheers
Hi guys,
Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.
Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.
Cheers
Runner from the UK wrote:
Hi guys,
Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.
Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.
Cheers
Step 1: Go to the worst neighborhood in your area and find people sitting outside
Step 2: Yell something really offensive
Step 3: Start running
Step 4: Repeat once a week in January
Step 5: Repeat steps 1 thru 3 twice a week in February
Step 6: The day before the race, leave flyers in that bad neighborhood saying "I'm the guy that's been yelling offensive things at all of you for the past 2 months and then running. If you want to do something about it, you can find me at (race location) tomorrow. Look forward to seeing you there, m*****f*****s.
Guaranteed PR if you survive.
You Know What I'm Sayin' wrote:
Runner from the UK wrote:
Hi guys,
Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.
Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.
Cheers
Step 1: Go to the worst neighborhood in your area and find people sitting outside
Step 2: Yell something really offensive
Step 3: Start running
Step 4: Repeat once a week in January
Step 5: Repeat steps 1 thru 3 twice a week in February
Step 6: The day before the race, leave flyers in that bad neighborhood saying "I'm the guy that's been yelling offensive things at all of you for the past 2 months and then running. If you want to do something about it, you can find me at (race location) tomorrow. Look forward to seeing you there, m*****f*****s.
Guaranteed PR if you survive.
No need to yell, just watch Die Hard 3
you can get a plan from here for an awful lot cheaper if you're lucky enough to have an android phone :-)
https://play.google.com/store/apps/details?id=com.plans.running
You're already starting on the wrong foot. The key to good training is often what you do on non-workout days.
run a lot and see what works in your case.
Try different things such as slower than race pace long distance,
race pace runs, and faster than race pace runs.
no need to overthink.
Step 1. 32 dollar tea
Step 2. ???
Step 3. PR
I'll make you a deal. I'll write you a running plan and you figure out how to save our economy.
Teresa May wrote:
I'll make you a deal. I'll write you a running plan and you figure out how to save our economy.
What's the problem? Last I checked the Pound was one of the strongest currencies in the world.
during the winter do something like:
Sun- 2 hours or over hilly terrain
Mon easy + strides
Tues steady run + 4-6 short hill sprints
Wed easy
Thurs steady run
Fri fartlek + 4-6 short hill sprints
Sat easy
8 weeks before the race do:
week 1: tues 3-4 x 3k @ 10k pace w/ 400m rest thurs or fri 8-12k tempo progressive start out at marathon pace and slowly progress to the last 2-3k @ 10k pace + short hill sprints
week 2: tues 4-6 x 2k @ 10k pace w/ 400m jog fri same as last fri
week 3: tues 5-8 x mile @ 10k pace w/ 400m rest fri 8k tempo @ half marathon pace + 6 short hill sprints
week 4: tues 8-12 x 1k @ 10k pace w/ 400 rest fri 6k temp + 3 x 2k + 6 short hill sprints
week 5: tues 6-8 x 800m @ 5k pace w/ 400m jog fri 3 x 5k tempo @ 15k pace w/ 200m jog
week 6: tues 10 x 600m @ 3k pace w/ 400m rest fri 8k tempo + 10 short hill sprints
week 7: tues 10-24 x 400m @ 3k w/ 400m rest fri 20 x 200m @ 3k pace w/ 200m easy
week 8: tues 6 x 1k @ 5k pace fri strides sat race
Week 1
Sunday- Long run easy pace 16 miles
Monday-
Please pay additional $100
Am I living in the twilight zone? The Boston Marathon weather was terrible!
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Ryan Eiler, 3rd American man at Boston, almost out of nowhere
Matt Choi was drinking beer halfway through the Boston Marathon
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