Hi all,
Just joined this forum.
I've been running since last October, but only on a structured program since february or so.
I run three times a week, right now trying to improve muscular endurance (never get short of breath but legs tend to give out comparatively easily):
1. Long easy run - 11.3M in around 1h40 (approx. 8:50 pace), will increase to 12.5M.
2. Tempo run - 3.2M @ 8:30 pace, followed by 1.25M @ 7:25 pace, will increase distance.
3. Cruise intervals - 5x0.625M @ 7:36 per mile pace with 2 minutes recovery, will increase reps to 6 and then switch to 3x1.3M @ 7:36 per mile pace intervals and work my way up to 5x1.3M.
Mainly, I'm following the guidelines set out in "The triathlete's training bible" by Joe Friel and a 1960s book by Jeff Galloway. I'm going to start the cycling and swimming this summer when I have a road bike and pool to hand.
I have run a 10K (6.25M) in a hilly course in training in 52 minutes in march, and more recently ran one on a flat course in 50 minutes (in april). This was in training.
My first race is in July and I would like to know whether my goal of sub-47 minutes for 10K is reasonable. Also, there is a friend of mine who I'd like to keep up with who has a race time of 43 minutes or so. Would it be reasonable to try and follow him at the start of the race?
Cheers,
Michael
Edit: Re-posted all times in miles instead of Ks.
Just joined this forum.
I've been running since last October, but only on a structured program since february or so.
I run three times a week, right now trying to improve muscular endurance (never get short of breath but legs tend to give out comparatively easily):
1. Long easy run - 11.3M in around 1h40 (approx. 8:50 pace), will increase to 12.5M.
2. Tempo run - 3.2M @ 8:30 pace, followed by 1.25M @ 7:25 pace, will increase distance.
3. Cruise intervals - 5x0.625M @ 7:36 per mile pace with 2 minutes recovery, will increase reps to 6 and then switch to 3x1.3M @ 7:36 per mile pace intervals and work my way up to 5x1.3M.
Mainly, I'm following the guidelines set out in "The triathlete's training bible" by Joe Friel and a 1960s book by Jeff Galloway. I'm going to start the cycling and swimming this summer when I have a road bike and pool to hand.
I have run a 10K (6.25M) in a hilly course in training in 52 minutes in march, and more recently ran one on a flat course in 50 minutes (in april). This was in training.
My first race is in July and I would like to know whether my goal of sub-47 minutes for 10K is reasonable. Also, there is a friend of mine who I'd like to keep up with who has a race time of 43 minutes or so. Would it be reasonable to try and follow him at the start of the race?
Cheers,
Michael
Edit: Re-posted all times in miles instead of Ks.