Also, do you know of anyone a bit faster than you to run with? at least on the races, and tempo days.
Also, do you know of anyone a bit faster than you to run with? at least on the races, and tempo days.
Thanks! I’d love to follow the blog.
That is really hopeful. Ok. I will make the weekend race/TT the top priority. My running group is generally slower than me, and my speed partners are about evenly matched with me. I may be able to reach out to a couple locals or high school students who could kick my butt up a notch.
Update: spoke to a new potential coach and he agrees with the max effort every other weekend advice. But one thing he picked out of my history is that I do not take any time off. He recommended a full week off before I start with him.
processmyrun wrote:
Almost the exactly the same for me (male instead).
Tried a 8 weeks speed focused plan with no long runs and regressed everywhere. Miles time from 5:40 to 6:06
My plan right now is to take my time, rebuild the aerobic base with lots of longish and very slow runs, then start to sprinkle more speed work, and when I feel really fit, follow a more 5k specific plan:
Probably lots of repeats at around 4 mn per km.
Use light shoes
Be as trim as possible
Bit of strength training
Possibly TT on a track
If of interest , I will document this journey in a blog:
https://processmyrun.com/blog
Well, this is a very common "logical error" among many coaches and runners to think that you need a specific 5 k plan to run fast at 5k . The only main difference between 5k/10 k and half/ marathon training is the specific long run .
1. Do a TT on a day with perfect conditions. That might be all you need. 40-50 degrees calm on a fast course is worth 30 seconds over 70 degrees with wind.
2. Do a long run every other week and keep it a moderate 8-10 miler.
3. Take an extra rest day after your hardest session of the week.
4. Knock a mile or or so off of your easy runs.
5. If those biweekly TTs are too stressful, work on 4x1200 or 5x1000 a bit faster than race pace with a 400m jog.
6. The confidence booster workout is 4x1200 at Goal pace with a 60sec jog. If you can do it, you can race it.
hollyrunstheisland wrote:
Update: spoke to a new potential coach and he agrees with the max effort every other weekend advice. But one thing he picked out of my history is that I do not take any time off. He recommended a full week off before I start with him.
Max effort every other weekend ?? Are you sure you talked to a real pro coach and not someone
which leads you in ruin? Doesn't sound like someone who knows what he/she is doing.
Billy K wrote:
hollyrunstheisland wrote:
Update: spoke to a new potential coach and he agrees with the max effort every other weekend advice. But one thing he picked out of my history is that I do not take any time off. He recommended a full week off before I start with him.
Max effort every other weekend ?? Are you sure you talked to a real pro coach and not someone
which leads you in ruin? Doesn't sound like someone who knows what he/she is doing.
Billy K, can you explain why you think that's so incredibly bad? Ruin? Get da funk outa' here. People used to race every weekend! And from that once sentence you also managed to deduce this coach doesn't know what they are doing?
Anyway, regardless of whether this coach is good or not, Holly surely you don't need a coach at all ? Isn't it more fun to work it out yourself?
Thanks! I screen shotted that list. You got me on number 1. My PR was set in 80 degrees in July in Florida. Stars haven’t lined up since.
Good advice all around.
Billy, I know your motivation for saying this is that I don’t get trashed. So I’d like to hear you out. What’s your reasoning for thinking hard efforts every 2 weeks is too much?
You got that right. I’m not at all sure I want a coach. I reached out to this guy for a few coached track workouts and he had this advice. My son is a pole vaulter and this puts us on the same club team for a few weeks until he goes to college. Also, this guy coaches some pretty fast people and I am curious.
hollyrunstheisland wrote:
He recommended a full week off before I start with him.
I would forget about him, and do your own training.
Hey OP :)
Any update going ? Im 41F with 20:19 pb in 5k , your story is very interesting. Also been with a coach for 15 months..
Hello! Checking in for anyone who stumbles upon this topic and needs the hope…
I finally broke 20 for the first time, at 45 years old, female, 4 kids, never ran in school. 10/31/21- I ran a 19:41.
Thanks to all for the advice. I’ll list what I feel were the main factors that pushed me over the hump.
1- started running track workouts with a club once a week.
2- prior to 5k season, I used the Florida summer to do a half marathon plan and built up my mileage to 60/wk. (did not maintain that all fall though)
3- lucked out on a good weather day. 54 degrees, no wind. Only obstacle was that there were a lot of turns. No big deal.
This was not an easy task. I was at least a casual runner all my life, and still it took me 5.5 years to take my 5k from 23-24 range to sub 20 after 40.
Worth it!!
Respect. Well done.
+ 1
That’s fantastic. Thanks for coming back to the thread to update us. Congrats on the new PR. I can relate. I’m a 42 year old male and I have been running for about 6 years. I just set a new 5k PR after stagnating for a couple of years as well.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2017 World 800 champ Pierre-Ambroise Bosse banned 1 year for whereabouts failures