On 2 week break now. But will up mileage to 65-70 mpw this summer. I spent a year a 55 mpw focusing on mile training cuz my speed sucks. Workouts will be more 5k focused, and the 65-70 mpw will be 1 run a day 6 days a week.
Current PRs are 16:53 5k, 30:50 5.2 mile hilly, 37:00 10k, 1:22:09 half marathon.
How much do you guys think I can realistically expect to improve?
I think averaging 11.5 miles per run is pretty high... especially at the paces you will be running them given your fitness. What will your typical week look like each day?
To answer your question... it's hard to say. But, I would guess increasing from 55 to 65-70 will get you 3 minutes off your half marathon time.
agc5k wrote:
On 2 week break now. But will up mileage to 65-70 mpw this summer. I spent a year a 55 mpw focusing on mile training cuz my speed sucks. Workouts will be more 5k focused, and the 65-70 mpw will be 1 run a day 6 days a week.
Current PRs are 16:53 5k, 30:50 5.2 mile hilly, 37:00 10k, 1:22:09 half marathon.
How much do you guys think I can realistically expect to improve?
16:53 5k with 1:22:09 half?!! Your endurance needs some work...
wattwattwatt wrote:
agc5k wrote:On 2 week break now. But will up mileage to 65-70 mpw this summer. I spent a year a 55 mpw focusing on mile training cuz my speed sucks. Workouts will be more 5k focused, and the 65-70 mpw will be 1 run a day 6 days a week.
Current PRs are 16:53 5k, 30:50 5.2 mile hilly, 37:00 10k, 1:22:09 half marathon.
How much do you guys think I can realistically expect to improve?
16:53 5k with 1:22:09 half?!! Your endurance needs some work...
actually, the 37m 10k looks worse to me. same problem though - poor endurance. actually, maybe not. was the 5k a short course?
How would you recommend improving that endurance? Simply higher mileage? Same mileage, but maybe 30s per mile faster? More tempos?
OP should start doubling.
curious outsider wrote:
How would you recommend improving that endurance? Simply higher mileage? Same mileage, but maybe 30s per mile faster? More tempos?
I figure if I increase the mileage and keep the pace the same or faster I should improve. I've started doing more tempos this past season. I'll continue doing them every week after my break.
@trollus maximus, I'm focusing on school and therefore only want to run once, in the morning so it doesn't interfere with school or homework, I'll start doubling when I finish school in a few years
@wattwattwatt, the 1:22:09 half marathon was in August, about 70 degrees outside. I won by nearly 3 minutes(leading the last 9.6 miles) and the course had a few hills. This summer, I'd like to run it again.
@ymmv as mmdv, my typical week will look like:
M- 75 min easy and 4 strides
T- 3 miles warm up, fartlek (base) or 5k speed workout (speed phase), 3 mile cool down
W- 90 min easy
T- 75 min easy and 4 strides
F- 3 miles warm up, 20-30 min tempo, 3 miles cool down
S- 105 min easy long run
S- rest day
*Sunday I'd like to add a 45-60 min easy shakeout run, but want to wait till my winter season so as not to add too many changes at one time since that is a good way to burnout
You will not burn out if you add another easy run on Sunday. I'd suggest shifting the long run to Sunday and add a 30min run on Saturday.
Trollus Maximus wrote:
You will not burn out if you add another easy run on Sunday. I'd suggest shifting the long run to Sunday and add a 30min run on Saturday.
I'll definitely consider it.
Wow, you have pretty much the same PBs/mileage/upcoming season goals as I do. My schedule is totally different though, I just try to get 3 interval/fartlek/hill workouts in per week (not all of them hard), usually no particularly "long" run.
agc5k wrote:
You didn't run 37:00 for 10k. :P
The overall picture looks good. I would change some minor things.
You should consider running Sundays too. And doubling soon after that. Believe me or not, if there's a time in your life when you will have the opportunity to double, is now. Not later when you get a job, family, etc.
justsomeoldcoach wrote:
The overall picture looks good. I would change some minor things.
You should consider running Sundays too. And doubling soon after that. Believe me or not, if there's a time in your life when you will have the opportunity to double, is now. Not later when you get a job, family, etc.
I think that yeah I'll run on Sundays. 70-75 mpw (as opposed to 65-70 cuz of the Sunday run), is a big jump from 55 mpw as it is. After this upcoming season, then I'll double. That'd put me around the 90 mpw range.
55 mpw for 1 year, 70-75 mpw for 6 months, then 90 mpw seems like a good progression yes?
HardLoper wrote:
Wow, you have pretty much the same PBs/mileage/upcoming season goals as I do. My schedule is totally different though, I just try to get 3 interval/fartlek/hill workouts in per week (not all of them hard), usually no particularly "long" run.
That's cool. Why the 3 quality days? I do 2 cuz that's what the pros do. And it makes sense to me to have one strength based and one speed based workout per week.
And hopefully, we both have good summer racing seasons
What event are you training for? If you wish to improve you HM time, you should be building your volume to at least 75 -85 mpw. Your HM time, btw is extremely poor given your 5k time. You should be at 75 flat or faster for a HM with that kind of a 5k time. In fact, your 10k time is also very slow. As somebody previously said, you need to work on your endurance.
Trollus Maximus wrote:
What event are you training for? If you wish to improve you HM time, you should be building your volume to at least 75 -85 mpw. Your HM time, btw is extremely poor given your 5k time. You should be at 75 flat or faster for a HM with that kind of a 5k time. In fact, your 10k time is also very slow. As somebody previously said, you need to work on your endurance.
I'm training for 5k. 75 for HM? that'd be awesome, I just hope I can get there in time. My long term goals (when I'm 30-35) would be sub 1:15 half marathon and 2:40 marathon.