what's your mileage? what workouts do you do? singles or doubles?
thanks to all who will post
what's your mileage? what workouts do you do? singles or doubles?
thanks to all who will post
A poster named "The Biggest Boss" wrote this recently. Would work for the majority of us.
Sunday: Long Run
Monday: Easy Run
Tuesday: Threshold Workout
Wednesday: Easy Run
Thursday: Easy Run
Friday: Speed
Saturday: Easy
Threshold Workout: 4-5 mile tempo or cruise intervals (8 X 1000, 4 X 2000, 5 X 1600)
Speed: hill workouts, intervals, or repetition training (do not exceed 3 miles of volume)
Week of the race: one workout
Repeat, Repeat, Repeat
you'll get a variety of answers that approaches infinity on this one. You could have 24 year old guys who ran 33 minutes in college - now they can run 30 mpw and cruise 35 minutes, and you can have local elite women running 70 mpw to get to 35 minutes.
I run mid 36s and run 50 mpw with 2-3 doubles. One quick workout and sometimes two. A quick workout might be 6 x 800. Or a 4 mile tempo at 6:08 pace.
37:00, Male, 25.
50-70 mpw
Sunday: Long(ish) - 12-15mi
Monday: easy
Tuesday: intervals (5k-20k pace)
Wed: easy
Thurs: easy/moderate
Fri: intervals (20k-40k pace) or tempo
Sat: easy
Double a few days a week.
There is a big, big difference between 35 minutes and 40 minutes 10k, too. I think anyone who runs in the 36's would agree that they may never run in the 35's, but they could run 39:XX without breathing heavily.
Still Relatively Fast? wrote:
37:00, Male, 25.
50-70 mpw
Sunday: Long(ish) - 12-15mi
Monday: easy
Tuesday: intervals (5k-20k pace)
Wed: easy
Thurs: easy/moderate
Fri: intervals (20k-40k pace) or tempo
Sat: easy
Double a few days a week.
You run 7 days a week upwards of 70 miles to achieve a 37 minute 10k? God really is a cruel S.O.B. you know?
Chip Cheino wrote:
Still Relatively Fast? wrote:37:00, Male, 25.
50-70 mpw
Sunday: Long(ish) - 12-15mi
Monday: easy
Tuesday: intervals (5k-20k pace)
Wed: easy
Thurs: easy/moderate
Fri: intervals (20k-40k pace) or tempo
Sat: easy
Double a few days a week.
You run 7 days a week upwards of 70 miles to achieve a 37 minute 10k? God really is a cruel S.O.B. you know?
And you are criticizing this guy why....?
Not everyone can run 26:17.
Shame on you.
heytheredelilah wrote:
Chip Cheino wrote:You run 7 days a week upwards of 70 miles to achieve a 37 minute 10k? God really is a cruel S.O.B. you know?
And you are criticizing this guy why....?
Not everyone can run 26:17.
Shame on you.
++++++++++++++++++++++++++++++++++++++++++++++
Seriously. Shame is right. Since when is running 50+ mpw a punishment you must endure to run fast? Running that much is a) an accomplishment and b) enough to get you feeling really really good.
With those times, do they even train?
Still Relatively Fast? wrote:
37:00, Male, 25.
50-70 mpw
Sunday: Long(ish) - 12-15mi
Monday: easy
Tuesday: intervals (5k-20k pace)
Wed: easy
Thurs: easy/moderate
Fri: intervals (20k-40k pace) or tempo
Sat: easy
Double a few days a week.
Do you ever run faster than 5k pace? You say you do intervals at between 20k and 40k pace. Intervals? That seems awfully slow. You run a decent amount each week. If you added in a bit of speedy stuff you should be able to go well under 37.
Danny Komen wrote:
Do you ever run faster than 5k pace? You say you do intervals at between 20k and 40k pace. Intervals? That seems awfully slow. You run a decent amount each week. If you added in a bit of speedy stuff you should be able to go well under 37.
percisely, like to see the OP drop the mileage and do some more quality, when he improves race times then gradually bump up the mileage
on the other hand could keep doing what he is doing and add some marathon specific work then in 10-12 weeks probably run a decent enough marathon
OP training looks like almost marathon prep without a long run, all that mileage is not going to bring the 10km time down from 37min too much
on dropping from 40 to 34, I can comment. PUSH YOUR TEMPOS! PUSH YOUR TRACK WORK! And then up the mileage if you can.
female 39 mins
Sunday 10-14 mile long run depending on how far out from my race I am
Monday 8 miles easy
Tuesday 50 min w/30 @ tempo or progression run
Wednesday 5-6 miles easy
Thursday 20 minute warm up, intervals on track (mile repeats; or 2k/1k/1k/2k followed by 200s)
Friday 6-7 mile easy or off
Saturday 6-7 miles easy or off
If i do doubles I usually out them on the mornings of my workouts and do like 20-30 minutes really light just to shake out.
Male 49, low 38's
My "training" (and I put quotes around training to satisfy the posters who wonder why 38min guys even bother to race!) varies from season to season. I finished a few months of marathon training 4 weeks ago and now I'm focused on a 10K on 5/31. After all that endurance M-training I'm focused on speed (or what passes for speed for me).
Sunday - 12mile long run at moderate pace (maybe 7:20 avg)
Monday - 7 mile easy
Tuesday - 8 miles (2mile warmup, 3.25mile intervals (200's,600's,200's done at ~5:20/mile pace), 3mile cooldown
Wednesday - 7 miles easy
Thursday - 7 miles easy
Friday - 12 miles (3.5 mile warmup jog, 5mile tempo, 3.5 mile cooldown jog)
Saturday - 5 miles easy
I'm hoping, and I think it's likely, for sub-38 on 5/31.
And then my training focus moves to club races - 1500m and the mile through the end of August, then moving back to distance. Gotta keep things fresh, ya know.
Just Run Baby
2 ACTUAL WEEKS LEADING UP TO A 39MIN 10K TRAIL RACE (in my late 40s at the time).
Mon- 2hr 10m trail run.
Tue - 35min easy run. 2x45min rides into work/return.
Wed - 40min easy run. 2x45min rides into work/return.
Thu - 2hr bike ride into work.
Fri - 1hr run with 3.5kms in 14mins.
Sat - nothing.
Sun - got home from work at 6.30 in the morning and ran a 5km race at 10.30 am off zero sleep. Ran 19.0?
Mon - 2x45min rides into work/return.
Tue -2hr trail run.
Wed - 40min bike to work, 80min bike return.
Thu - 45mins fartlek running on a hilly golf course.
Fri - 3hr bike to work, car getting fixed had to ride all the way. 80min ride in the dark back from work.
Sat -20min jog.
Sun -5km trail race in 19.??.
That was pretty typical at the time. I often worked 12-16 hr days at short notice so it tended to be do what I could when I could.
mopak, just think how much faster you would have run if actually trained properly (pace work, tempo, speed)
Danny Komen wrote:
Do you ever run faster than 5k pace? You say you do intervals at between 20k and 40k pace. Intervals? That seems awfully slow. You run a decent amount each week. If you added in a bit of speedy stuff you should be able to go well under 37.
Yeah sure. Strides several days a week, and 200's/400's/sometimes 800's as part of Tuesday's workout.
The 20k-40k pace "intervals" are along the lines of Daniels cruise intervals. Long (1-2mi) intervals with very short rest. Basically a broken up tempo.
In the past I have done more speedwork and less volume and it didn't serve me any better.
When I was a 36 minute guy I was doing 50-60 mpw, with two workouts, usually a tempo and a longer track workout
That training, after being repeated got me to 34 minutes, then upping the mileage got me just under 32.
Chip Cheino wrote:
You run 7 days a week upwards of 70 miles to achieve a 37 minute 10k? God really is a cruel S.O.B. you know?
50-70mpw is certainly not "upwards of 70 mpw."
Also, who cares? I run a lot, I love to run, and I'm relatively fast; I never place worse than top 5% at any local road race.
Also, I'm relatively new to running, so it seems feasible that I may go 35-36 someday, which is a lot faster.