Getting Started on Training Plan

[TheEd]

I take it you relatively pleased?

TheEd

[amorts]

And finally 10 x 400 R60 today as a sharpener for the next 10k on sunday:

1 1:30
2 1:27
3 1:26
4 1:21 (downhill)
5 1:35 (uphill)
6 1:25
7 1:22
8 1:27
9 1:24
10 1:17 (went faster to see how much I had left!)

[amorts]

Yes, my recovery in really fast and I feel great with no niggles. I know with few more weeks of dedicated training I can go faster still

[amorts]

Ok latest update.

Results from 10k 22nd Sep. Pancake flat and quite warm.

1k 3:52
2k 3:41
3k 3:50
4k 3:56
5k 3:54
6k 3:57
7k 4:04
8k 4:01
9k 4:11
10k 3:54

Overall Distance 10.1k 39:41

[amorts]

Half marathon today.

Perfect conditions. Flat course with a couple of small inclines.

The key splits tell it's own story...
10k 39:15 (Pos 293)
10M 1:04:34 (Pos 333)
13.1M 1:27:05 (Pos 423)

Started at a good pace but faded away after 7 - 8 miles. I believe if I had started slower and finished more strongly my time wouldn't have been as fast.

From 10 miles on my legs had the energy, but my lungs and heart rate weren't playing the same game! So I had to dig in and run at the quickest pace I could while getting passed quite a lot towards the end.

What I really want to get out of this experience is the training sessions I need to put together to run the 2nd half of the race at the same intensity as the first without fading away.

Any tips?

[TheEd]

Hi amorts

the secret to the half marathon is being able to work hard from 18km

if you work out a time that you want to race the distance in, and in particular if it is a flat course similar to what you have run in this past weekend, then you could look at doing the following for a half marathon

jump out your first km .. the first 100m fast is to get a decent position, thereafter you should start working to get on target pace, your first 5km (3m) should come ahead of target time, however this should not be more than 20 to 30 seconds ahead of target for example

thereafter from 5km (3m) you would like to run identical 5km splits at target time .. the pace needed for that 5km and not overall .. so you then work on achieving that 5km aim .. this takes you to 10k, you then apply the same from 10 to 15km .. the pace needed for that specific 5km and not what your time is at 15km

so if your target is for example 4 minutes per k for 21.1km, you should look to clock 20 minutes for each 5km .. if your first 5km was 19:40 that is fine, you have a cushion

you would look to run 20 minutes for 5 to 10k then 20 minutes from 10k to 15k

from 15k to 20k you would look to run 20 minutes again however from 18k you would have to work pretty hard to run the time needed for that 5k

the last 1km should look to be no slower than 10 seconds slower than the first 1km

if you able to go quicker, then overall you will have run a very decent 21k

yes, the last 100m can the be the same speed as the first 100m

hope this helps

TheEd
ps.. will need to formulate an article from this

[amorts]

Hello

Wow....very detailed strategy - thanks.

Here are my K splits with 5k totals:

1 00:03:49
2 00:03:52
3 00:03:48
4 00:03:47
5 00:03:49 0:19:05
6 00:03:52
7 00:03:45
8 00:03:53
9 00:03:53
10 00:03:55 0:19:18
11 00:03:59
12 00:03:56
13 00:04:02
14 00:04:11
15 00:04:06 0:20:14
16 00:04:18
17 00:04:20
18 00:04:21
19 00:04:25
20 00:04:34 0:21:58
21 00:04:24

Looking at the above you can see how much I struggled to maintain the same pace. So now I have the strategy on race day I am now coming to the end of the race season.

What plan would you suggest I concentrate on to enable me to run the 2nd 10k as hard as the first?

I can then look to continue this across the winter time....

[TheEd]

consider an off training period to regenerate and get rid of any niggles or things that have bothered you

off training period - http://www.time-to-run.com/training/10k/offtime.htm

then follow this up with

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

the longer the build up period the stronger you come back

then you do a 4k time-trial and return to the 10k training programs with sessions developed around the 4k feedback

TheEd