Here we go Again : 10k & 21k Training

[TheEd]

one of the best ways to improve technique is to improve fitness

problems are related to fatigue which is closely related to overuse

once fitness is improved technique improves

though there are things to look out for .. will need to create an image and then discuss good form

another one for the ToDo list

TheEd

[dmw9255]

After a weeks break I am now looking at starting the "off training program" from tomorrow, and then the "build up program" afterwards.

My main goal is the liverpool half marathon on March 27th 2011. This is a long way off, and I am hoping for a time around 1hour 30 minutes. I still wish to improve my 10k times, and currently my best time of 44:00 needs to improve to around 40 minutes for the half marathon time to be realistic.

I currently have no idea how to tackle this issue, so advice is needed on how best to achieve these goals.

Best Regards.

Dean.

[TheEd]

Hi Dean

take a look at this thread

10k & 21k Training

http://www.time-to-run.com/forums/showthread.php?t=1124

for a little understanding of the format and that it does not differ much from the 10km program

your aim of 90 minutes for half is ambitious considering your 10km time however there is no reason not to build towards the half and see what comes with the whole package

Cheers

TheEd

[dmw9255]

I have been looking at the thread for a while now.....so understand roughly what is required, and the build up needed.....

90 minutes is very optimistic, I may not get there by March, but would be nice...

Will report back after getting some light training under my belt this week.

Dean.

[TheEd]

all niggles and aches something of the past?

this would be best before going forward

TheEd

[dmw9255]

Seem to be, if any issues arise this week, then it will be alternative exercises until gone....

Dean.

[dmw9255]

Finished the off period, started the build up yesterday, groin still seems to be holding out, I was planning on doing a three week build up then starting a modified sub 45 routine.

Any comments??

Dean.

PS....been a little quiet, as my marriage has just finished, but back to it now, still a little stressed, but aware I don't want to over do it....

[TheEd]

D .. good to hear the chassis is holding out

hopefully the Build Up goes well and especially once the fartlek is introduced

TheEd
ps.. sorry to hear of your circumstances, never a pleasant time .. wise to take care of yourself

[dmw9255]

I am still at the running, just been a little unfocussed recently, found my way back to socialising and too much alcohol. Currently in my second week of the build up and should be back at the cycles pretty soon....

Dean.

[TheEd]

be gentle on yourself and don't try to run too hard when you do train

bring some fun into the running .. running is truthfully the best medicine for most things if prescribed in the right doses

onwards and forwards

TheEd