Bump ^^ :)
Bump ^^ :)
4 x 2k is OK, try 6 x 1k at 5k pace also cause its bit faster
Hi, you seem to have received a lot of good advice so far but I thought I would give my input. I used to be more of a shorter distance guy (400-800) until my coach wanted me to move up in distance. Over the winter for about three months I did just base mileage and two up tempo runs per week. I got up to roughly 60 miles (100km) a week.
Then a few weeks before competition started I started doing track workouts twice a week. The first day 400 repeats and the second workout 200s. Once I got in to the season I would do 8x400 in ~60 with 60 seconds recovery and then the second workout 10x200 in ~28 with 200m jog recovery.
Before that season my 1500 time was 4:10 and by the end of the season I ran 3:49.
So in summary: 100k base with thresholds, then later 8x400m and 10x200m the next workout.
Good luck!
Rob
Cheers mate!
I have 15 x 1k w/200m recovery jog in between on the 23rd of Feb. which is 5 days before the Malta Half Marathon which is the nearest target (shall run these 3'30"/km pace the first 10 & at VO2 max the last 5 repetitions).. The remaining days will be either off/easy days as tapering.
Once this race is over, I shall be focusing entirely on the 1,500m event (which is scheduled first week of September.
Many thanks for your contribution & shall keep you posted!
Darren.
Many thanks for the feedback! I will definitely be doing speedwork from 800m downwards as I seem to be lacking the speed due to the high mileage training and long distance running approach as so far.. I am sure that with some specific workouts in a few months I'll be able to get my times down and hopefully can shoot for a quality 1,500m time come September! :)
Darren.
Another track session down...
6 x 1k (@ 3'40"/km pace) w/200m recovery jog in 60"
Ran: 3'40" - 3'37" - 3'35" - 3'37" - 3'35" & 3'33"
Pleased that another quality workout has been done, and a step forward towards my goal was made :).. 18k for the day
Darren.
Morning run done..
16k @ 4'25"/km pace in 1:10'40"
Legs & breathing felt fine but energy levels were a bit on the low side... massage in the afternoon, and a 10k very easy on the treadmill later on this evening..
Enjoying a great public holiday to the full in terms of training & running :)
50k in 3 days so far :)... it looks like its gonna be a great running week!
Darren
Nice consistent training.
Be wary of low energy levels. Could be an early sign of slight over training and that you need to have an easier week.
If it continues then I'd reccomend a few days of less mileage and slower pace, use the time to focus on bodyweight strength exercises (eccentric calf drops, single leg bridge, hip hikes, lunges, split squats etc), mobility and stretching.
Improvement depends on rest.
Good luck keep it up.
Thanks for the advice!
Strength & conditioning training are being done on a daily basis.. At first they left me sore however am starting to feel more springy on the track and making a slightly larger stride then before whilst keeping a cadence above 180+ for the duration of my runs :)
Yes, at the moment I am training in overcompensation mode (without the risk of injuring myself), so that when the taper period comes along, I will really relax and enjoy the easy/off days :)
Darren..
Darren Vandit wrote:
Cheers mate!
I have 15 x 1k w/200m recovery jog in between on the 23rd of Feb. which is 5 days before the Malta Half Marathon which is the nearest target (shall run these 3'30"/km pace the first 10 & at VO2 max the last 5 repetitions).. The remaining days will be either off/easy days as tapering.
Once this race is over, I shall be focusing entirely on the 1,500m event (which is scheduled first week of September.
Many thanks for your contribution & shall keep you posted!
Darren.
That 15 x 1km sounds a bit extreme if you are training for the 1500m. I@t's a bit close to the 1/2 as well.
8 x 300 with 100m walk/jog recovery is a good session to try to get your speed endurance up later
Good luck
Thanks for the tip.. I posted the 15 x 1k in relation to the malta half marathon and not for the 1,500m race..
Unfortunately, I am very late with training, and yes.. i know i am playing a very dangerous and unadvisable game of catching up with lost ground, lost training days, and lost mileage/quality sessions, but I would really love giving the biggest and most popular local event a good shot..
Next Sunday I have a 25k long run which shall induce a bit of HM pace in the middle of the run, a kind of a fartlek ratio of 2'/1' x 10..
Will keep you all posted of how it goes!
Darren :)
A small update:
Friday: 3 x 2k in 7'15" - 7'08" - 7'06"
Saturday: 5 x 800 in 2'44" & 1k in 3'05" (pushed only the last 400m)
Sunday: 25k long run in 1:51'57" averaging 4'28"/km pace with an average heart rate of 148bpm.
Totalled 108k for the week..
Yesterday went for a 30' easy jog & today I have track training :)
Feeling better & stronger week in/week out!
Fingers crossed and hoping for the best! :)
Darren..
Darren,
I've really enjoyed reading this thread. It sounds like you put in a lot of great strength work, but lack a lot of speed. I was coaching a T20 runner in 2013 and have coached numerous other mid-distance runners as well as myself.
You should set some time aside to work on speed. I like to do 16x100m with about 200m of running between them. I start off at 3k and work my way down to where the last 4 reps are full speed for between 30m-60m
There really isn't much need for two strength or over distance workouts a week. One workout with paces above mile pace so 3x2k or 5x800 is sufficient. One workout at mile pace range, and a speed run like what I mentioned about would balance out your weeks and probably help all your race times.
Good luck and keep posting! I included my email if you want more specifics.
Super thanks for the great reply! So much appreciated :)
Yes.. So let me explain why I am doing these 'longish' workouts..
Next week we have the yearly Malta Half Marathon which gathers circa 4,000 runners (for a tiny island like Malta it is quite a lot) and many sponsors and prospective 'investors' might pitch in to help me with my dream (by achieving a good result)..
Now, end of May last year were I was running 2'50/5"s for 1,000m at the track during training, i succumbed with a double stress fracture of the tibia and shin bones of the left leg (due to my body imbalance, and also power distribution differential between one leg to the other.. the left leg requires a lot more torque than the right). After almost 4 months out, my fitness was basically gone.
At the moment i am trying to pile on the miles without building any lactate.. and so far, so good.. I also managed a back to back session (Tuesday & yesterday) which were the following:
5 x 2k @ 3'37"/km (all comfortable) with one lap (400m) in 2'00"
then 2k fartlek.. 100m in 27" and 100m in 16".. so had 10 x 100m in 16"/ rep..
Yesterday, I had coaching and since I have an athlete who is similar to my standard & legs were feeling still fresh, I decided to do a b2b session and train with him.. He had 18k at 3'50"/km pace.. and I managed to run 13k very at ease with him. Did not want to complete the whole session so that I won't get any muscle fatigue or suppress my immune system.. As a matter of fact I am currently at work and feeling roaring to go.. however today is planned a 60/70' easy heart rate controlled run on the treadmill set at 2% incline as usual.. This is to save the legs from road impound and also take care of my body mechanics (my room is surrounded by glass so that i can check my running form at any time :).
Many thanks for the read and for your time to reply.
Feel free to add me on facebook:
www.facebook.com/runningvandit
Darren :)
If you can run 13km at 3:50 and the other impressive long endurance workouts you have been doing, there really is no reason you cannot do some short strides on the track (or road) at 1500m pace just to get used to that sort of running.
I'm talking a few (maybe 5 maximum) 100-150m at 1500m pace with as much rest as you like, you can do this after a long run. You won't build up any lactate and there is far less injury risk than 15km runs. 3x 2k in 3:37 is far more stressful than some short strides. You need to feel 1500m pace, or it will come as a shock.
Everyone so far has commented saying you need a little pace work. Your endurance is great. Top marathoners do speed work such as 200m reps, your half marathon will not suffer from a few 1500m paced reps.
Best of luck.
A small update:
I have decided to apply for the Malta Half Marathon following yesterday's final track test as to whether we should go for it or not this Sunday.
After comfortably running 10,000m solo on the track in 36'40" and with an average heart rate of 168bpm (my max hr is 190bpm) we decided to list myself as late applicant.. Not hoping for nothing wow, but maybe a 1:18 is on the cards :)
Other runs for the week were;
Monday 5k easy - 8k @ 3'48"/km - 5k easy
Tuesday 15k easy, averaging 4'30"/km pace and hr at 140bpm :)
Following this race, I shall be focusing entirely on my main goal, the 1,500m.
With a solid endurance base I guess I should be in check with regards to mileage/stamina and may set my sights on improving strength, pure speed and specific speed endurance.
Shall update you all with a race summary post Sunday's Malta Half Marathon. It is expected to face force 7/8 south winds so it's definitely gonna be a tough time for everyone out there... 85% of the route parts from north and heads south of the island :)
Good luck!
Thanks a lot for the continuous support MM!! :)
Always appreciative of your feedback..
PS. (tapering for 2 days is a b**ch)
It ended being a very tactical race due to the terrible weather.
Due to the gale force headwinds (force 8) for 85% of the route we couldn't go for time but settle in a group of circa 16 runners (of which I finished 3rd from this group, as I kicked with 4k to go) and finished running 1:19'55" (definitely a minimum of 2' was lost along the route due to so powerful wind).. I finished placing 20th overall and 10th Maltese out of 3,164 athletes.
The following day I did 30' very easy on my mill, celebrating the very positive result. Took Tuesday completely off (just foam rolled my legs) and yesterday I did a small mini session which was 4k warm up - 5k continuous progressive run (2k x 140bpm + 2k x 150bpm + 1k x 160bpm).. Ran 20'57" for 5k averaging 4'11"/km at an average heart rate of 143bpm (my Max HR is 188bpm)
Can anyone advise what can I run in 'perfect' weather conditions for 5k - 10k - half marathon following the above stats?
Darren.
I don't ever use this particular calculator, but McMillan has a 1:17:55 half marathon equivalent to the following:
4:28.9 1500m, 16:50 5k, 34:57 10k and 2:43:59 marathon.
If these values accurately represent you, have you thought about the marathon? Looking at the Paralympic entry standards, the T46 marathon standard is 2:45. If you make the 4:15 1500m standard, you could double up even!
Well done, 20th is a great result.