Sub 1:25 training plan

You need to chill on the easy stuff. 6:12 is not a warmup for you, nor is 7:05 a cool down. This is how you are going to get hurt. Immediately slow down all non-workout/steady run stuff to 7:15-7:30+. Continue on the fast workouts they are good. Suddenly you will not be getting hurt and having to cut short runs, and you will race better because you won’t be killing yourself on runs where pace is irrelevant.

THOUGHTSLEADER wrote:

You need to chill on the easy stuff. 6:12 is not a warmup for you, nor is 7:05 a cool down. This is how you are going to get hurt. Immediately slow down all non-workout/steady run stuff to 7:15-7:30+. Continue on the fast workouts they are good. Suddenly you will not be getting hurt and having to cut short runs, and you will race better because you won’t be killing yourself on runs where pace is irrelevant.

I feel you. This training block has just been amazing and there are a lot of days I just feel good. No excuses though, I need to be smart and actual run sensible paces for my fitness level. This week was the first time I missed a run and it was by choice so not the worse thing in the world. I think realistically I need to do all my easy runs at 7:40-8:00 pace. I’m definitely going to cut back on the pace and enjoy running hard when I need to run hard. I think this tiny tiny setback will be good for me in the long runs

Slow your easy runs and speed up your track sessions and tempo runs.

My buddy runs his easy recovery runs at 8 minute pace. He’s ran 61 for the half and low 28 for 10km.

Try and get your 10 mile time to 1 hour flat.

If you can do that you should be ready to meet your goal.

slow down to run faster wrote:

Slow your easy runs and speed up your track sessions and tempo runs.

My buddy runs his easy recovery runs at 8 minute pace. He’s ran 61 for the half and low 28 for 10km.

Yeah, have been pretty reckless as my fitness has gone up. I’ll def slow it down to stay healthy. Thanks. You have a real fast buddy.

way too much imho, you should run 1:25 on 60 mins/day steady run, strides and a weekly 20 min tempo

Greg wrote:

Try and get your 10 mile time to 1 hour flat.

If you can do that you should be ready to meet your goal.

10 miles in one hour flat is harder than a sub 1:25 half.

slow down to run faster wrote:

Slow your easy runs and speed up your track sessions and tempo runs.

My buddy runs his easy recovery runs at 8 minute pace. He’s ran 61 for the half and low 28 for 10km.

Your buddy had probably run sub 61 for the half and sub 28 for 10 k if better exact best individual easy pace.

Week 11

3/2

OFF (calf injury)

3/3

5 miles @7:56

3/4

OFF (calf injury)

3/5

1 mile @ 8:30

20 minutes of elliptical

3/6

On treadmill (3.5 miles @7:03)

3.5 mile progression increase every .5 mile (8:34, 8:00, 7:30, 7:03, 6:35, 6:11, 5:40ish)

This run was to test the calf. If I couldn't handle goal 10k pace 5:45-6:05ish on the mill I wasn't going to go try and race the next day.

3/7

10 k race

36:19 (chip time)

Splits

5:44.7

5:48.9

5:57.1

5:38.1

6:00.0

6:00.9

1:11.8 for .23 (5:17/mile pace)

36.21.5 for 6.23 (watch data)

Race went really. The first three miles had some pretty brutal hills, so I could have been much more tactical. Mile 5-6 were pretty flat with some very mile climbing, they were more about me just focusing and not blowing up. There was a pack of 4 of us that really started racing the last 400 meters so I was able to give what little I had left during the final stretch. Overall, this was a great performance for me and a huge PR.

After the race I went on a 6 mile hike

3/8

5 miles @7:10 no calf pain

21 ish miles.

This week was pretty crazy. I had to deal with my first injury and set a PR so some pretty big ups and downs. I started to have some calf pain on Saturday so I decided not to run on Sunday and Monday. By Tuesday everything felt good and I was keeping up with all the rolling heating icing and compression so I went for an easy run and started to experience pain in the middle of my calf proximally (it started at the medial distal portion of my calf) so this was a surprise. I had a race on Saturday so I decided to take Wednesday off and then ran 1 mile on Thursday. Friday I did one 3.5 mile effort and I raced my 10k on Saturday. I hit a big PR and that was great for my confidence heading into my race in April. I am doing a lot of traveling this next week so I will take it as a break (I still plan on getting in about 30 miles). I did not have any calf pain during the race or the next day so I think I am ready to go. After that I plan on having 5 weeks on 60+ miles and one week of taper. Ready to keep pushing.

I would kill to run these times in training.

I know he's not humblebragging or anything but to run 2 @6:30 for a warmup? Insane.

I start off slow like the Kenyans and build into my run for EZ days, then on interval and tempo days I do some warmup running.

jecht wrote:

I would kill to run these times in training.

I know he's not humblebragging or anything but to run 2 @6:30 for a warmup? Insane.

I start off slow like the Kenyans and build into my run for EZ days, then on interval and tempo days I do some warmup running.

I also got a calf injury so I would maybe not try to do this. Honestly, I was just being undisciplined and too excited on workout days. I normally would just do a warm up without looking at my splits and go too hard. I am a lot better at longer distances (at least it feels this way), so 6:30 pace does not feel crazy but have a hard time with fast leg turnover.

this this and this...

When I did my marathon last year I would slow my EZ runs to as low as 9:30 if I had to. It really helped me avoid injury and kept me strong for my intervals and speedwork. Less stress on my body. Speed when you need to and slow down when you need to.

I really appreciate this thread and your insight!

LR can be a cesspool but there are gems (no sarcasm here) with regard to training.

I'm just a 1:39 half guy trying to get to 1:30 eventually and break 3:10 in the full, and hang on to age into a Boston by age 40.

36 minute 10km?

Just take an easy week to let the calf recover then run your half, you should break 1:23 easy.

nah wrote:

36 minute 10km?

Just take an easy week to let the calf recover then run your half, you should break 1:23 easy.

He can get closer to 1;20.

physics defiant wrote:

nah wrote:

36 minute 10km?

Just take an easy week to let the calf recover then run your half, you should break 1:23 easy.

He can get closer to 1;20.

That's what I'm thinking. I ran 1:26 flat (trying to run 1:24 and died) and I couldn't break 39 for 10k. I couldn't run most of OPs training runs even as a race! He is definitely in way better shape than 1:25.

Have run 1:25 and easy runs and warm up miles easily get to 9:00/mile

Week 12

Marathon is cancelled but I am still finishing my plan. I do not know what I am going to do as a finale. Thinking of just doing a solo thon but may just take a week off and go straight into base building and set a more ambitious goal for a fall marathon.

3/9

5 miles @8:00

3/10

4 miles @6:24

3/11

On treadmill

10 miles @ 6:49

3/12

Off (travel and cutting back after race week)

3/13

8 miles @6:42

3/14

Off (travel and cutting back after race week)

3/15

13.13 miles @7:13 (About 1:34:30 half)

Had a pretty chill week after my race. I normally run more than 5 times a week so the legs felt pretty fresh after my 10k effort. I did not schedule a workout (interval or tempo) or a long run (16+ miles) because I wanted some recovery. The paces were a little too quick (maybe a lot too quick as many of you have pointed out) but everything was off effort and I wasn't looking at splits. The only thing that became an effort was the 8 mile run. I did finish a little faster and turned that into a semi effort/tempo. Ready to go back to a normal schedule next week. Everyone stay safe.

Week 13

With races cancelled I am probably going to switch to some base building of 50-70 miles in a few weeks. For fun I wanted to hit a new miles in a week PR, by week I mean 7 days in a row not Monday-Sunday. I think I might try to do a half marathon time trial in 2-3 weeks just to see where my fitness at longer distances is after running 36:20 for 10k.

3/15

13.13 miles @7:13

3/16

9.09 miles @7:29

5.07 miles @7:45

3/17

9.09 miles @7:34

3/18

15.15 miles @7:41

6.08 miles @7:46

3/19

6.07 miles @7:48

3/20

10.10 miles @7:25

3/21

18.20 miles @7:29

3.11 miles @6:35 (I think this was the only run this week I put a little bit of speed into)

3/22

Planned rest

Weekly miles

Sunday-Saturday 95.09 (Yay new high score)

Monday-Sunday 81.96 (Good enough)

This was probably the most fun I have had training in a long time. I did not do any workouts this week and the only planned mileage was the 15 mile run on Wednesday and 18 mile run on Saturday. Otherwise I just pieced together the week as I went. I have never done a 90 mile week before (mid 80s a few times) so this was a fun experiment. Moving forward I am just going to try to maintain fitness with 50-70 miles a week and maybe a workout every 7-10 days. Hope everyone is staying safe.