23-08-2021, 12:34 PM
Hi there
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September.
I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping.
One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?
The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?
Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!
Many thanks,
Ben
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September.
I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping.
One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?
The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?
Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!
Many thanks,
Ben