10-12-2009, 07:47 PM
So, I'm into orienteering and trail and mountain running. I'm interested in running your sub 40, since my current 10K PB is around 43 minutes. What I need are advices on how to use your program, with some changes, for mountain running, lets say, trail 10K - 15K, with good amount of climb. One of my goals, however is to run better time on road races.
Here are my PBs:
5K - 20:55
10K - around 43min
Half marathon - 1h41min50sec
I ran one 50K (6h 20min)
My goals for 2010:
5K - under 19min
10K under 40min
half marathon around 1h30min if possible
And just to run two 50K, one in May, and the other in September. If you think it would be too much to run 50K in May, I can run shorter distance (30K?).
Also there are a bunch of orienteering races, which I would not really race, but use as a training.
My idea is to do long run, fartlek, and easy distance runs on small hills. Maybe sometimes to run a hill session instead a 5K paced run? I don't know if it's ok. Is it too hard, or maybe it wont be enough for my goals.
Here are my PBs:
5K - 20:55
10K - around 43min
Half marathon - 1h41min50sec
I ran one 50K (6h 20min)
My goals for 2010:
5K - under 19min
10K under 40min
half marathon around 1h30min if possible
And just to run two 50K, one in May, and the other in September. If you think it would be too much to run 50K in May, I can run shorter distance (30K?).
Also there are a bunch of orienteering races, which I would not really race, but use as a training.
My idea is to do long run, fartlek, and easy distance runs on small hills. Maybe sometimes to run a hill session instead a 5K paced run? I don't know if it's ok. Is it too hard, or maybe it wont be enough for my goals.