40 MPW

I don't know what a turbo trainer is but my guess is that you would be better off doing 30 min of weights/core/butt/hip/ankle work on those days.

I run almost exactly your times and every one of my days is slower than what you run. For me EZ and long runs are NO faster than 8:00 but often 8:15 or so. Tempo is 6:50 for 4 miles but I more often do 6 at 7:00.

You need to earn the right to run faster in training by setting some PBs. Slow down on your workouts for a few weeks and run a 5k race. Slow down for another two weeks and run another race. PBs are in your future if you don't keep whipping yourself for no reason.

Appreciate the reply and your help.

Turbo Trainer is essentially a reistance machine which I hook upto my back wheel of a bike use as cross training. I should add I already do 4-5 weights sessions a week on top of the running and other cardio.

If you run similar times to me, do you not feel your tempo pace is a little slow? I've read and heard a lot about tempo pace being approximately 5k pace+30secs and that seems to correlate well with my HR monitor during tempo runs as I seem to always fall within 80%-88%.

You make a great point about setting more PB's, I need to race more.

Based on the 18:10 5k (5:50 pace) Ship-Star your tempo pacing seems about right, but I'd run the easy days easier.

I think you should base your tempo pace on your longer races not on your shorter ones. A half marathon takes a strong ability to use oxygen, that is what tempo runs are trying to build. With a 5:51 pace 5k the calculators say you should be able to run something like 1:23 for a half marathon. If you could then your tempo pace might be 6:20. Now it is not. It is about 6:50, 6:18 is your 10k pace.

seems fine...only critique

- EZ days - dont worry too much about pace just run ez

For lowish mileage, I'd say you're doing fine with the week as you laid out. I wouldn't change anything unless you want to start dedicating more time/effort to running and want to increase your mileage.

Sorry buddy but 40ish is considered low mileage and here's a newsflash; you're not Bannister and never will be.

Dont be so thin skinned.

The poster above who mentioned Bannister, just someone trolling under the same name. 1/10

Appreciate all the critiques everyone, some interesting points that I'll take on board. I have a 10k race in 2 weeks and hoping to go sub-38, that 10k PB of 39:10 is 12months old and I know I've progressed since then. I should probably have dated the PB's as no doubt I'd lower the 1:28 too.

With regard to Tempo pace, I always go by heart rate rather than aim for a specific pace.

Ship-Star,

First congratulations on having an imposter. That is high praise on Letsrun.

Do you run your races wearing your heart rate monitor?

Haha yes, imitation is the sincerest form of flattery!

I've never raced with a HR monitor, although have completed interval workouts at the track with it.

Same as Crits really. Don't wear it in races but occasionally for easy runs and v02 max workouts.

"With regard to Tempo pace, I always go by heart rate rather than aim for a specific pace."

So you mostly wear your HRM for tempo runs?

Are you sure you have a good method to figure out the correct heart rate for tempo runs?

What was your 5k time near when you ran 39:10 and 1:28?

Your PBs suggest that I should keep the faith with Daniels Running Formula!

I'm following Daniels Plan A (loosely) for an Autumn marathon. My most recent 5/10 PBs are 18:19/37:02. Running 7:38-8:05 Easy and 06:19 Tempo - based on 5k VDOT.

Training for the marathon on 40-60mpw. Not seeing any 5k improvement but 10k> has been progressing. Your 5k is slightly better than mine but your 10k is much slower. Maybe add 20 miles a week to see some improvement? Alternatively, buy DRF and see if that helps.

If I can go under 3 hr for this marathon, I'm planning on following his 5k programme. I'm certain that I can go quicker than 18:19 but I have no idea by how much.