Just relax the next couple days man. You're insanely fit and can smash 65. If I were you I'd go out in between 30 and 30:30 for the first 10k and see what happens.
Just relax the next couple days man. You're insanely fit and can smash 65. If I were you I'd go out in between 30 and 30:30 for the first 10k and see what happens.
Similar 5k and 10k PRs to yours. If I did the training you've been posting I would be aiming for 64:15 or 64 flat. Good luck!
ukathleticscoach wrote:
The best predictor is your 10km pb not any workout. if you can get in that shape and are doing reasonable mileage you've got a good chance to go sub 65
You sound like a coach first day in finding how to do it. Its more important
what kind of fresh workouts done than a former 10 k pb.
What?No way. wrote:
ukathleticscoach wrote:The best predictor is your 10km pb not any workout. if you can get in that shape and are doing reasonable mileage you've got a good chance to go sub 65
You sound like a coach first day in finding how to do it. Its more important
what kind of fresh workouts done than a former 10 k pb.
I said if he is in that shape. Learn to read.
If no race the best way to use workouts as a predictor is to compare workouts when in that shape to know. Different runners have different workout speeds even if their race results are similar.
Keep changing your user name and try again.
I did one of the last hard workouts yesterday....
20x400 (i know they are not a great predictor)
Off 1' very active (the pace in the recoveries was around 3'50/km) in 69" avg.
Next week i will have one last workout on monday and some easy reps on thursday.
I will update on the post my results.
Thanks everyone for interest.
12km tempo in 3'06'' is very good. 3km repeats in 9:15 is insanely good, especially if you call 2km in 6:45 a rest.
If you're still wondering about your goal either you're a fantastic troll or too modest.
My theory seems to fit: 60% of the distance is the pace that you can run for the half, period.
The work is done. Back down this week, crank up 3:05 kilometers race day and return home like a boss with a 64minute half marathon, simple.
I'd even go farther, When the OP is doing altarnations where he runs 23k at 3:09-pace that shows he might be able to run 2:13ish for the marathon when he's not just a training champ (and seeing your PRs OP, you for sure know what you're doing). So I'd go more with the possibillity of even sub 1:04. Good luck.
Rockstar Games wrote:
12km tempo in 3'06'' is very good. 3km repeats in 9:15 is insanely good, especially if you call 2km in 6:45 a rest.
If you're still wondering about your goal either you're a fantastic troll or too modest.
My theory seems to fit: 60% of the distance is the pace that you can run for the half, period.
The work is done. Back down this week, crank up 3:05 kilometers race day and return home like a boss with a 64minute half marathon, simple.
This is definitely not a troll. He is one of his country`s very best runners .With his coach`s permission I have been advising with some DANCAN-system inspiration. He is now ready for a sub 1.04 half on a flat course and a good day with good normal form. Good luck Piet! :)
COACH J.S å ä ö wrote:
Rockstar Games wrote:12km tempo in 3'06'' is very good. 3km repeats in 9:15 is insanely good, especially if you call 2km in 6:45 a rest.
If you're still wondering about your goal either you're a fantastic troll or too modest.
My theory seems to fit: 60% of the distance is the pace that you can run for the half, period.
The work is done. Back down this week, crank up 3:05 kilometers race day and return home like a boss with a 64minute half marathon, simple.
This is definitely not a troll. He is one of his country`s very best runners .With his coach`s permission I have been advising with some DANCAN-system inspiration. He is now ready for a sub 1.04 half on a flat course and a good day with good normal form. Good luck Piet! :)
So the 20 x 400s were DANCAN magic? ;)
Pikachu wrote:
COACH J.S å ä ö wrote:This is definitely not a troll. He is one of his country`s very best runners .With his coach`s permission I have been advising with some DANCAN-system inspiration. He is now ready for a sub 1.04 half on a flat course and a good day with good normal form. Good luck Piet! :)
So the 20 x 400s were DANCAN magic? ;)
Not only the 20 x 400s were DANCAN magic inspired......thrilling to see the outcome of the race next week. :)
These Canova programs / Italian are impressive when fit. Great work. Kid, if anything, is over-training a bit, but since he has such a big background ,I expect a great result.
Excuse me.....but not Canova inspired ;) More of Daniel`s paces and DANCAN-system. We will see what happens.... :)
COACH J.S å ä ö wrote:
Excuse me.....but not Canova inspired ;) More of Daniel`s paces and DANCAN-system. We will see what happens.... :)
How would a sample week for a 64:00 half look like? I read you advise 6 runs per week and pretty modest mileage. Would you share such a week? I'm pretty interested as most of the runners in this range (incl. me) run way more mileage.
Pikachu wrote:
COACH J.S å ä ö wrote:Excuse me.....but not Canova inspired ;) More of Daniel`s paces and DANCAN-system. We will see what happens.... :)
How would a sample week for a 64:00 half look like? I read you advise 6 runs per week and pretty modest mileage. Would you share such a week? I'm pretty interested as most of the runners in this range (incl. me) run way more mileage.
A 1.04 half runners normal week could look like this:
mo: 12 km at 3.50 min/km
tu: 20 x 400m at 67 sec rec= 120 bpm
we: 15 km at 3.50 min/km
th: 6-8 x 1600m at 4.52 min rec= 120 bpm
fr: 12 km very easy
sa: 90 min in intervals 1 min fast - 1 min slow.....fast pace 73 sec/ 400m .
su: RESTDAY
Not important but a total of about 80 km or 50 miles
Thank you! I like the simplicity and that there are no "insane" workouts. Looks quite good...
Pikachu wrote:
Thank you! I like the simplicity and that there are no "insane" workouts. Looks quite good...
Its very "simple" but take in advance the 3 most important factors that counts for the result plus the so often forgotten 4th factor....enough recovery.
Simple Magic Future with COACH J.S :)
The OP did also a 15 km in intervals style.... 1 km around 3 min/km followed by 1 km "easy"......lowest 173 bpm and highest 184 bpm ......he is in "insane" form! :)Pikachu wrote:
COACH J.S å ä ö wrote:This is definitely not a troll. He is one of his country`s very best runners .With his coach`s permission I have been advising with some DANCAN-system inspiration. He is now ready for a sub 1.04 half on a flat course and a good day with good normal form. Good luck Piet! :)
So the 20 x 400s were DANCAN magic? ;)
He's Pietro Riva
Ok, you discovered me ahahajaj
can you describe how do you taper for the race?
good luck Pietro!