10K 22 weeks out
HM to be determined but after 10K
Mileage 70-80-90 3 week cycle during base
Goal sub 35 10K
What workouts if any are beneficial during the first 9-12 weeks of base to help me hit my goal pace.
10K 22 weeks out
HM to be determined but after 10K
Mileage 70-80-90 3 week cycle during base
Goal sub 35 10K
What workouts if any are beneficial during the first 9-12 weeks of base to help me hit my goal pace.
Start with light tempo/moderate effort. So your race pace is like 5:45 pace, maybe your easy run is 7:30 pace, so this would be like 6:20-6:30 pace for 6-8 miles. Do a 2-3 weeks of that and then move into progression runs starting around 6:45 and working down to sub 6 at minimum, hopefully near 5:45 for the last mile of a 6-8 mile progression run. Do that for a few weeks. The other workout each of these weeks can be hills, early on just make it a simple 100 meter hill sprint, then 200 meters, then 300 meters if you can find the hill. So now you're 6 weeks in, you can start in on some longer fartleks. Don't worry about making the 'on' part crazy fast yet, and the 'off' can be a true jog.. After the first fartlek, keep the 'on' at the same speed and make the 'off' not a complete jog. Now you're a full two months into the training. Lift some weights once or twice per week as well.
Can my Saturday 20 miler be the progression run?
3x 2 miles at half marathon pace with 2-5 min easier running in between. Use current race pace and adjust as your fitness improves. You can start with the longer recovery and bring that down to 2 min. Increase reps to 4x or even 5x in the final 6 weeks before your half marathon.
*stipe wrote:
3x 2 miles at half marathon pace with 2-5 min easier running in between. Use current race pace and adjust as your fitness improves. You can start with the longer recovery and bring that down to 2 min. Increase reps to 4x or even 5x in the final 6 weeks before your half marathon.
I’m just focusing on the base Phase only 8-12 weeks.
Do you like the 10 x 1 Mile with 1 min recoveries a little slower than HM pace or HM pace?
8-10 x 1K with full recoveries at HM or 10k pace or working down from HM to 10K
My long run will be 20 miles on Saturdays
I like Medium Difficulty's idea. Lots of moderate tempo running and progression runs. Take your time with them. Feel them out. Let the fitness come to you.
Repeat miles or k's or stuff like that can too often lead to chasing times. You've got many weeks to play around with base. Stick to the basics. Strong aerobic runs. Fartleks of shorter duration to work on some leg speed. But don't time anything. I think you'd be surprised once you jump on the track for a more specific workout or jump into a rust buster race later in the year. It's happened to me, and I'm also a masters runner.
Quarters/Mile repeats.
Boring but they work.
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