Just completed a 4x2k with 3:30 slow jog recoveries. Splits were 7:10, 7:12, 7:16, 6:56
Felt quite under control until the last one, which hurt a bit. Trying to get under 6min/mi in a 10k on the road in a couple weeks and then go from there. Any idea what kind of shape this indicates?
You should be ready to go 37 for sure. It's a fair amount of recovery between sets to really know, but I'm guessing 36 mid if the third set still felt good.
Sub 35 min
Thanks. Do either of you subscribe to a particular training regimen? Right now, I'm just winging every workout without much thought and would like to be smarter about it. Would eventually like to hit 10k -> HM -> M @ 6min/mile.
Am 32 yrs old, just ditched nasty 5 yr cig habit, at one point ran 24:40 in 8k XC (2009). Basically, I'd like to get back into decent shape and see what I can run with ~50 miles per week. Never followed training closely in the past, but would like to get a book (McMillan, Daniel's, etc) and sort of optimize whatever time I spend. Wondering if you can recommend a couple books
gettingbacknow wrote:
Thanks. Do either of you subscribe to a particular training regimen? Right now, I'm just winging every workout without much thought and would like to be smarter about it. Would eventually like to hit 10k -> HM -> M @ 6min/mile.
Am 32 yrs old, just ditched nasty 5 yr cig habit, at one point ran 24:40 in 8k XC (2009). Basically, I'd like to get back into decent shape and see what I can run with ~50 miles per week. Never followed training closely in the past, but would like to get a book (McMillan, Daniel's, etc) and sort of optimize whatever time I spend. Wondering if you can recommend a couple books
Me personally I just do the same week, every week. I do a long run on Sunday at marathon effort, I do either some intervals, tempo run or hill reps on Wednesday and easy mileage every other day. I average 130 to 160 kilometres a week. Hope this helps.
Blitzkrieg BLITZKRIEG wrote:
gettingbacknow wrote:
Thanks. Do either of you subscribe to a particular training regimen? Right now, I'm just winging every workout without much thought and would like to be smarter about it. Would eventually like to hit 10k -> HM -> M @ 6min/mile.
Am 32 yrs old, just ditched nasty 5 yr cig habit, at one point ran 24:40 in 8k XC (2009). Basically, I'd like to get back into decent shape and see what I can run with ~50 miles per week. Never followed training closely in the past, but would like to get a book (McMillan, Daniel's, etc) and sort of optimize whatever time I spend. Wondering if you can recommend a couple books
Me personally I just do the same week, every week. I do a long run on Sunday at marathon effort, I do either some intervals, tempo run or hill reps on Wednesday and easy mileage every other day. I average 130 to 160 kilometres a week. Hope this helps.
^some good advice here imo.
I'd like to add if you're one of those guys who likes to hammer every day that is a great schedule. When you like to really chill on your normal runs you could try and add a third quality day that doesn't have to be brutal. Like Wednesday track, Friday 30 - 45' of fartlek (e.g. 12 x 2' w/ 1' rec) with bursts at M >> 10k pace and moderate recoveries, Sunday long and steady.
Oh yeah. With that background you're probably way faster right now. I revise my estimate to 35 or just under. In terms of books though, I'm not too sure and other people would be a better reference there.
I do: 5 x 2000m with 45 seconds to 90 seconds recovery. Unless the course is extremely difficult, I tend to race 10K on road about 5% faster than the above workout. Before I begin said workout, I run 20 laps on track (8000m) at or near 10K race pace once a week for four weeks. You'll race 10K between 37:30 to 38:30 depending on the course.
38:30 in ideal conditions. If the pacing is wrong, given the amount of rest you took in that workout, could be more like 42 minutes.