800 to half marathon

[Atlas runner]

Hi The Ed,

Thanks for all the great work. Hi everybody,I am new to the forum. This is great source of information.
I have been running on and off for 10+years. I usually stop when my right inner calf muscle (inner chin of the right leg) start hurting really bad.

I am trying to get back in shape and be able to run sub 16 for 5k and 34 for 10K. My interest is in the 800 and mile but I would like to keep it open.

My last race was a hilly 10K on 4/15 where i ran 36:58.
I am trying to follow your sub 35 program with slight modifications as i play soccer (small field) on the easy days 10K run or 30min run.

I attempted 5x2K twice but i was kind of unready/lazy to finish the workout.
first time i did 2x2kR90 (7:30, 7:10), second time it was hot day, I did 3x2KR90+1K(7:45, 7:54, 7:42, 3:38)

1H15min long run

I did 5x1kR90 straight path, windy one way(3:40, 3:30, 3:40, 3:29, 3:29)

1 hour runs pace could be picked up to 4min pace on the last 6K.

5K paced run attempted twice
(1st, it was hot, couldn't finish only 3K on 11:17 (3:40, 3:50, 3:47))
(2nd, around 3:50 pace around 19:10, maybe I was tired or the loop is actually more than 1k, i used the same one for the previous 3K)

today,10x400R60 on the track (75-76) felt good

I will be racing a 12K this Sunday Bay to breakers San Francisco. shooting for sub 45 including the big hill on Hayes street.

What do you recommend me in terms of using this program for shorter distances.

Thanks the Ed.

Regards.

[TheEd]

Hi Atlas Runner and welcome to the forums

interesting to read your data as you mention finding the 5 x 2k session a test, that is the session that makes all the other sessions and racing easy

if you able to find someone to assist with those sessions then your goals will certainly become easier

come back after Sunday's race and if you have recovered well we can see what we can do, as well as avoiding problems with the shin. The shin could be due to overuse

it looks as though you want to run fast and rely a great deal on your natural ability to get you through, this brings you back to overuse of the body

if you can achieve doing the 5 x 2k session, I truly believe you will benefit 'whole-heartedly'

we working on the tier system of pace training and we use

10k pace - 5k pace and 3k pace

for you we could include 1500m pace however you must not have any pain in the shins when considering these sessions

please read the response and see how you would like to proceed

TheEd

[Atlas runner]

Hi The Ed,

I agree with you, the shin problem is due to over use and it has been a setback for me since High school.

I am happy to follow your suggestions to use this program for shorter distances.

5x2K is a long workout if i am thinking about it. I will try to run it with someone and finish it strong next time.

What do you have to say about soccer instead of 30min-1hr run days?

Thanks

[TheEd]

the soccer should be fine however you shall need to provide feedback on recovery between sessions etc

if you didn't want to run a sub 35 minute 10k, then you would not need to do the 5 x 2k, however the speed endurance gained from that session will take you up to the half, if you have the occasional long run in as well

chat soon

TheEd

[Atlas runner]

Hi TheEd,

In preparation for the race on Sunday, I did:
Tues: 10x400 @ 75 R60"
Wed: 10K run +strides
Thur: soccer 90 min easy
Fri: Off/tennis
Sat: off/ felt sick (cold)
Sun: Took medicine and could not sleep at night so I did not race. instead i did 5x2000m workout. it was windy in one way.
1-(3:43+3:40)R90
2-(3:45+3:50)R2'30 felt discouraged
3-(3:57+3:58)R2min against the wind
4-(3:56+4:02)R90" against the wind
5-(3:54+4:09) against the wind Hilly at the end.

My lower right calf area (Soleus muscle) was very tight at the end. I tried stretching and massaging.

I am thinking of restarting the cycle because I haven't decided on a race. Could be please advice on including session for 5k races.

Thanks again.
Ismail

[TheEd]

Hi Ismail, for the future rather do a passed run if you miss an event or even a simple easy run

the program sessions - 5 x 2k is @ 10k pace and the 6 x 1k session is 5k pace development

try to get the rhythm if you restart the program to go from Tuesday as Day 1

Day 3 on a Thursday if possible

you more or less around the sub 40 minute schedule, so maybe consider using that program as the platform to build upon and we then vary things according to personal needs

cheers

TheEd