37.30 Program

[RobS]

Hi,
Before I continue, I just want to echo what others have said, great site, great info and great forums.

Brief background on my running. I’ve been running for 8 years, initially just 1 or 2 times a week and then built it up to about 3. This continued for probably 5 years. Racing several times a year (probably 1 a month on average) and also adding in long runs when the training required it (such as half marathons). Only really trained with my club or friends, barely ever on my own.

Things then started to get more serious, started adding 1 or 2 short runs on my own, speed sessions, regular long runs etc and as with most runners, the more you run, the more you want to run and the more addicted you get!

Back to the training…. The last 2 months haven’t been that good, no consistency and not much speed work but we all need rest don’t we!

My current PB is 38 mins (Dec 2014) and I did a half marathon is 83 in March 15.

I didn’t want to go too beyond my pb for now and i’ll review it every 1 or 2 cycles so I’ve looked at the 35 min and 40 min program and worked out a 37.30 program for myself.. Haven’t been able to stick to it completely and had to move some around but the main thing I want is the speed sessions, as it looks like they are what I need.

Target time for 37.30 is 3.45 per k, so I went for the following

2k: 3.45 (I know this should be 3.40 but I decided to drop it a bit)
1k: 3:35
400: 81
5k paced run: 18.45 (this is only 19 seconds slower than my current 5k pb)

I started day 1 of the training on a Wednesday as this fits in most with my current schedule with the long runs and racing falling on a Sunday. I did days 20 and 21 on Monday/Tuesday.

I had sorted a 2k loop close by and had tried it the week before a couple of times (It was about 20 degrees which I know isn’t massively hot but hot enough for running!) and didn’t go well so wasn’t looking forward to the actual session)

I moved it to Saturday morning due to other commitments and it also worked out to be cooler (about 17).

The laps were the following:

1 – 7.17 (3.39 pace)
2 – 7.53 (3.57 pace)
3 – 8.05 (4.03 pace)

I only managed 3 loops as they were getting progressively slower and didn’t feel they would have been worth breaking myself over. The first I probably did a bit fast but I didn’t expect it to fall off the cliff like it did, the last 1k of the last loop must been almost 4.30 pace which is ridiculous!

Next up the 1ks. I was feeling better about these as I have been doing similar session over the last few months. My watch died but luckily I had mapped out the loop already and had a spare normal watch to use.

1 – 3.45
2 – 3.36
3 – 3.33
4 – 3.33
5 – 3.36
6 – 3.36

It turns out the loop was only 0.95 so probably 10 seconds quicker than it should have been.

Now the questions, should I just aim for these times or slower/quicker? As ive already got the 38 min pb I don’t really want to train to go slower but really struggling with these targets.

Help please! Thanks in advance

Rob

[RobS]

Update - Did the 5k paced run and it was a disaster!

1 - 3.50
2 - 3.39
3 - 3.52
4 - 4.44
5 - 4.00

Was aiming for 18:45 and started out fine. I had to stop for about 30 seconds after 3 but included it in the total time so that's why 4 is so slow.

I think I'm going to follow the times for the sub 40 for the rest of the cycle and start the next cycle using the sub 40 times and see how it goes.

[TheEd]

Hi RobS and welcome to the forums

you look in control related to your 2k and 1k session

for the 5k paced, rather consider an overall pace of around 3.50 per k to start and after 4k see if you can accelerate

don't become affected by the 'poor' sessions, as you are nailing it via the other sessions

once all the sessions come together you will probably be on a different level already

nice going

TheEd

[RobS]

Hi TheEd,

Thanks for the feedback. I will certainly try the 5k as you suggested, always better to finish strong and feel good than the other way around.

Update on the 10 x 400.

1 - 83
2 - 83
3 - 82
4 - 84
5 - 81
6 - 85
7 - 84
8 - 86
9 - 85
10 - 87

I thought the recovery was only 30 seconds, so with 60 hopefully I can keep the last few even. The first few seemed too easy but then from 7 onwards had to work hard to keep within the time. Longer recovery should help this. I alternated the route, the evens were into a slight wind and the odds wind behind.

Very happy with the session, feeling good

[TheEd]

he 30 seconds rest . you just ran a 14 minute 4k

do make sure to recover properly as you need to feel good come Friday

TheEd

[RobS]

Hi TheEd,

Thanks for the info, I hadn't looked at it that way Looking forward to tonight's session!

I have't planned in race for Sunday (which would be day 19), what would be a reasonable substitute? Would a long run with friends be too much consider the following week contains the 2 longest runs of the program in 75 minute and 90+ minute?

Thanks.

[TheEd]

would be good to see how fast you can run, so a 4k time-trial or 5k or 8k, don't do a 10k on your own

the idea is to train your body to adapt to a rhythm, so it should expect to run fast on the day you training towards

hope this helps

TheEd

[RobS]

The fartlek session was a lot of fun, I wasn't sure exactly what pace to do but ended up between 3.19-3.32. It was on the canal and some sections had more to avoid than others!

For the race day session, I decided to go for an 8k aiming for 4 min k's. Included a 3 mile warm up and 2 mile warm down, so happy with a good solid 10 miles in total. It was on country roads and had the following profile - (dropbox.com/s/cajt1c3iyoayx3k/8k-route.png?dl=0)

Splits were as follows:

1 - 3.51
2 - 3.54
3 - 3.57
4 - 4.05
5 - 4.30
6 - 3.59
7 - 4.14
8 - 4.06

Avg was 4.04 so slightly slow but a good session overall. It was tough at the end, not only because it was uphill just was at maximum effort but I wasn't completely gone at the end, and the warm down was surprisingly enjoyable.

Was thinking of starting the 2km session at 3.55 pace then push on the last 2 if anything left, what do you think?

[TheEd]

good stuff .. doing 8k on your own can be taxing at times

good luck with the 2k session, looking forward to the feedback

TheEd

[RobS]

Hi,

Latest 2k session splits:

1 - 7.34
2 - 7.38
3 - 7.57
4 - 8.02
5 - 8.16

As you can see the last 2 dropped out of the zone I would have liked to stay in, and ended up the opposite of the goal (start slow and speed up). I could feel they were slipping as each effort was harder than the last and I never felt fully recovered after the 90 seconds rest. Having said that it felt good (for the most part) and I was pleased to complete the 5 as I was thinking of stopping at 3 and then 4. I did feel very tried that evening and well into the next day, but was fully recovered for the Sunday long run.

2 days easy now before the 1k session, going to look for 3.45 pace.