Getting Started on Training Plan

[TheEd]

keep building .. looking good

TheEd

[amorts]

Ok recent 10 mile race splits: miles 4-5 hilly, mile 6 downhill

Time Distance Avg Pace
1:07:27.9 10.07 6:42

1 6:09.5 1.00 6:10
2 6:31.1 1.00 6:31
3 6:36.9 1.00 6:37
4 6:48.4 1.00 6:49
5 7:39.7 1.00 7:40
6 6:38.2 1.00 6:38
7 6:40.1 1.00 6:40
8 6:40.8 1.00 6:41
9 6:33.6 1.00 6:34
10 6:44.5 1.00 6:45
11 :25.4 0.07 5:52

[amorts]

And a 10 x 400m R60 session:

1. 1:33.3
2. 1:29.8
3. 1:30.6
4. 1:31.7
5. 1:26.2
6. 1:26.2
7. 1:26.4
8. 1:26.1
9. 1:21.5
10. 1:23.0

[TheEd]

do you feel it is all coming together for you

TheEd

[amorts]

Hard to say for sure. I feel fit and strong and I'm training 5 times a week without injury. I feel I could do more mileage, maybe 30% more quite comfortably but then time becomes the issue.

My current goal is to beat my half marathon pb of 1:24:15 in October. My 10k pb is still some way of at 38:05 too!

[TheEd]

amorts, when last have you done our

Build Up - http://www.time-to-run.com/training/10k/buildup.htm

I am interested to see whether you have any background before going onto fast running

cheers

TheEd

[amorts]

I have never followed the build up plan. Prior to mid July this year I had been training around 3 times a week up to around 12 miles.

Since mid July I have started to train properly again with more focused training sessions. For the last 5 weeks I have averaged 35 miles a week with no adverse effects.

I have 4 races remaining this season

8th Sep - 10k
15th Sep - Half
22nd Sep - 10k
6th Oct - Half

[TheEd]

that's great amorts .. will be interesting to see how the events go for you

all the best

TheEd

[amorts]

OK splits for the 10k a week and a half ago:

1 3:39
2 3:36
3 3:43
4 3:51
5 3:54
6 3:51
7 3:50
8 3:43
9 3:51
10 3:47
11 0:25
Total 38:16

[amorts]

OK splits for the half marathon last week:

1 6:51
2 6:45
3 6:30
4 6:34
5 6:49
6 6:31
7 6:28
8 6:31
9 6:46
10 6:46
11 6:50
12 6:59
13 6:46
14 1.19

Total: 1:28:32