5k and 10k Training

just run. if i were you i wouldn't worry too much about specifics of training, just mix it up and try not to get injured.

At least 40-50 mpw with a weekly long run of at least 12. Also a hard mid-week workout of either a tempo, interval or hill repeat sesssion. Once you can handle that try a 2nd hard wo on some weeks. Also do 1-2 sessions of 6-8, 20-30 sec strides on your easy day(s)

Yep thanks could you explain 6-8, 20-30 sec "strides". I am a little behind on some of the meanings that you guys are using. Thanks Mark I agree about the 40-50mpw, the longest run I have done so far is 10. To be honest I am still getting a handle on what tempos do I am sure we did something back in the day I just don't remember...

Mark,

Go get a Coach, Mark!

Strides are short bursts of controlled, not all out, speed. So during one of your easy runs do a stride for about 20-30 seconds, then run easy for a minute or 2 and do another. Keep doing these until you complete 6-8. They'll help your leg turnover, form and kick at the end of races.

Tempos will help develop some endurance at higher speeds, improve running economy, etc. There's many threads on tempos for a more scientific explanation, just click the search button. Warm up for 20 minutes first, do some easy stretching and go for about 20-30 minutes at a hard but controlled pace, somewhere between 10k to half marathon pace if you know what those times are for you. Have you raced at all recently? There's lots of runners that can run great well into their 50's so don't worry about age. I'm 49 (started late, 33) and still running pr's and plan to continue to do so well into my 50's

Yep I appreciate you taking the time to reply to my questions. Thanks for clarifying some questions that I have. No I haven't raced since graduating high school...many moons ago Anyway trying to establish a decent base. Most of the races around here that I am interested in will run beginning in July and going through December so that is what I am training for. Again thanks for pointing me in the right direction Mark

You're an older guy just starting back, so the first big key will be to make sure to avoid injury, and try to stay consistent with your running.

markb wrote:What is the opinion on:

(1) base mileage,

(2) interval training,

(3) long run etc.

(1) Don't set any specific targets. Build slowly and safely to whatever point your body tells you it can handle, then stay at that level (plus or minus 20% each week) for a while. Once in a while, after you're used to that workload, try a bigger week and see how the body reacts. If it's good, then do it again. Aches or pains (not normal soreness, but acute, sharp issues), back off. This might mean 20-30 mpw for you (unlikely), or it might mean, eventually, 70-80 (or more), but will probably be somewhere in between.

(2) A couple times a week you should run fast. At first, this should be by feel, not aiming for a specific pace. Go out and through 20 minutes of hard running in the middle of a 40 minute run. Maybe do it a couple of times a week, but mix up the effort and duration. Or do some fartlek running - random bursts of hard running with easy jogging in between (maybe 1 minute hard, 2 easy, give or take), without getting too hung up on pace, time, or distance. Just do some hard running, have fun and feel invigorated at the end. After you've been doing this type of faster running for a couple or few months, then maybe think about hitting the track for some intervals. When you do, try to co-opt an experienced buddy to watch you and guide the session(s).

(3) Try to do a long'ish run each week. 60-90 minutes at first, building to 90-120 minutes over time, as your body tells you you're ready for it.

Let it come to you, and enjoy the comeback!

Pete thanks excellent advice! I am just in the build stage and I have to be honest I didn't remember how difficult it can be when starting out again. You know being 14-15 is a helluva different than being 50 so I have to remind myself to be patient and be aware of how the body feels. I appreciate you taking the time and replying. Mark

About to turn 50, out of racing/training from 1984 to 2003, I feel as though, after five years of figuring out what works and doesn't work, I'm finally starting to get it almost right.

I'll second the good advice you've received above. Give yourself time to ease back into the really hard stuff. I ran myself into the ground with a tibial stress fracture one year into my comeback. Bones are slower to adapt than muscles. Avoid concrete; cultivate softer surfaces. 600-1000 mg calcium a day helps me.

8-10 on Wed/fri, 13-15 on Sunday, easy 3-4 mile jogs the other four days works for me. Find what works for you.

Easy base mileage, progression runs, in pre/off season; then some longer tempo runs (4-5 mile) at or a little below threshold; 3 x mile at 10K pace w/ 2-3 min. breaks. Closer to serious racing, I did 9.5 miles this morning with 5 x 800 @ 3-5K pace and 2-3 minute breaks. I run by heart rate on faster stuff; this morning I pushed to 93-95% of max HR on the intervals.

Lots of hills are good and quickly strengthen you. Avoid hard downhills; they are tibia-killers.

One favorite 10K workout is a 4 mile tempo/fartlek run with 3 minutes hard / 3 minutes float. Hard is at 10K pace; float is relaxing until HR comes back down to just sub-threshold.

Another good workout: 3 mile tempo/fartlek, alternating 400 hard (5K pace) with 400 float.

But sometimes I'll just do regular 3 mile tempo runs and keep it right at threshold.

All of these workouts have helped greatly. Research online; there's a great series of training papers on a UK website; google "10K training." One paper compares tempo runs with intervals workouts; intervals are clearly superior in terms of helping you achieve your best race.

I never run on the track. I make use of what I've got.

Good luck!

Oh: on the long run, sometimes it's great just to run LSD pace the whole way; often I'll pick it up to sub-threshold for most of the second half. Closer to goal race, I'll sometimes hammer the last few miles. Figure out when each of these sorts of long runs works best. That takes....oh, about five years.

kudzurunner, thanks for the reply very good advice and I am going to incorporate some of the things that you and others have given me advice on. Thanks again and I really am looking forward to running in my fifties!