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  #811  
Old 16th Apr 16, 04:37 PM
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RunSpoonRun RunSpoonRun is offline
Real Name: James   Age: 32   Gender: Male  
Location: Worcester
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Quote:
Originally Posted by Trinity1976 View Post
I have London Marathon next weekend, followed 4 weeks later by an off-road one called the Hardmoors Osmotherley Marathon (actually more like 27.5 miles), then 6 weeks after that I am doing the Ultimate Trails 55k in the Lake District.
No rest for the wicked Claire! Congrats on the PB, great work. Hope you can have a nice consistent summer and I'm sure you'll be bringing it down plenty more!
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Run.Spoon.Run // Strava
PBs: 1M - 5:31 // 5K - 18:26 // 10K - 37:47 // 10M - 66:21 // HM - 83:31 // Marathon - 2:57:18
2017 Goals: 18:00 5K // 37:30 10K // 2:59:59 Marathon *DONE*
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  #812  
Old 16th Apr 16, 07:57 PM
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DarrenL DarrenL is offline
Real Name: Darren   Age: 35   Gender: Male  
Location: Lancing
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Quote:
Originally Posted by Trinity1976 View Post
I hope so. I tend to improve quite well I am able to maintain consistent training, but when injury get in the way it knocks me right back.

I have London Marathon next weekend, followed 4 weeks later by an off-road one called the Hardmoors Osmotherley Marathon (actually more like 27.5 miles), then 6 weeks after that I am doing the Ultimate Trails 55k in the Lake District.
I've noticed that I can train like a mad man but if I'm not consistent I don't improve so agree on your summary.

Best of luck, love the lake district
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Target 38:00 10k, 18:00 5k
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  #813  
Old 7th May 17, 04:39 PM
DireEmblem DireEmblem is offline
Gender: Male  
Location: Edinburgh
 
Well I managed 20:25 gun time, or 20:11 going by my Garmin on friday night, so should be sub 20 very soon hopefully! Might switch up some intervals in the gym at 19min pace to help prod things along
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  #814  
Old 7th May 17, 06:18 PM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
I'm going to start posting in this thread again soon. I ran 20:21 three weeks ago at parkrun, so I'm nearly there. I have some sessions planned to get me there. Will post again later.
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5k - 20:21; 10k - 43:04; 10M - 72:03; HM - 98:45; Marathon - 3:22:03
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  #815  
Old 17th May 17, 08:57 PM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
OK, so I have a plan to get inside 20 minutes for 5k this summer. I will need to knock 22 seconds off my current PB.

I have two key races planned. The first is the LGBT 5k on 21st July, the second is the Gateshead Quayside 5k on 23rd August. The second of these in particular is a fast course.

My plan is to fit six key interval sessions in between now and the first of these two races, alongside races, long runs and some threshold pace sessions (cruise intervals and tempos).

Based on my 20:21 5k my interval pace should now be 6:23 per mile (using Jack Daniel's formula).

My six key interval sessions are actually 2 sessions repeated three times each, as follows:

6 X 1000 metre intervals, with 3 minute recoveries
5 X 1200 metre intervals, with 4 minute recoveries
6 X 1000 metre intervals, with 2:30 recoveries
5 X 1200 metre intervals, with 3:15 recoveries
6 X 1000 metre intervals, with 2 minute recoveries
5 X 1200 metre intervals, with 2:30 minute recoveries

Hence, the idea is to gradually reduce the recovery time from around 75-80% of the length of the effort, to around 50% in the later sessions, keeping the interval pace the same.

Target time for the 1000s is 3:58 and for the 1200s is 4:46.

Having lost some of my pace after my recent marathon, I ran a decent 2.5 mile race this evening in 6:29 per mile, which puts me almost back at the standard I was at when I ran my 20:21 5k just before the marathon.

I plan to run the first of the six interval sessions on Saturday so will post results of session!
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PBs

5k - 20:21; 10k - 43:04; 10M - 72:03; HM - 98:45; Marathon - 3:22:03

Last edited by Trinity1976; 17th May 17 at 08:59 PM..
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  #816  
Old 17th May 17, 09:11 PM
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Gruff Gruff is offline
Gender: Male  
 
I'd suggest you do some shorter stuff too, 1000's and 1200's are great but I like some speedier sessions too like 10x400m or a classic pyramid like 200,400,800,1200,800,400,200 that's a beast of a session which really helps boost speed endurance. I also love the odd cheeky really short, really fast session like 6x300m and downhill hill reps are great for improving cadence which increases speed endurance again. In 2015 this is the kind of training I started doing regularly after I'd started running Sub20's quite easily and I got my PB down to 17:55 over a few months, that was when I decided to give track racing a go too though and that helped an awful lot, nothing like some 3000m races to really get your speed up, and also teach your body how to just move more efficiently.
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  #817  
Old 18th May 17, 07:02 AM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
To be honest my experience with shorter intervals is that they aren't that effective, hence why I decided this time to concentrate on repeating the same sessions but with decreasing recoveries to increase the time spent at VO2 Max. I've never done a 3000m race but intend to. Missed the first t&f fixture due to illness and will miss the June one due to holiday. Plan to run one in July.
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  #818  
Old 20th May 17, 04:44 PM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
Did the first of the 6 key interval sessions today. To be honest I thought I wouldn't be able to hit the pace, but I needn't have worried.

Target split was 3:58. Actual splits:

3:59.1
3:55.7
3:55.9
3:52.8
3:59.6
3:56.1

Average 3:56.5, which equates to 6:20.6 per mile.

Set off every 7 minutes so recovery time was around 3 minutes.

Session was 9.48 miles in total including warm-up and cool-down.

Next interval session will be 5 X 1200 metres, off every 9 minutes.
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PBs

5k - 20:21; 10k - 43:04; 10M - 72:03; HM - 98:45; Marathon - 3:22:03
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