10-04-2013, 12:58 PM
Dear TheEd, and other running enthusiasts.
Compliments for a very informative running website!
I have been reading and picking up some crucial input allready for my training towards a 10km race taking place April 27th (and then later for 21 km June 8th).
I`ve ran the same 10km race last year and the year before (PB = 43.18, from the race in 2012, unofficial PB on tread mill is 42.30 from medio March this year).
I have earlier defined the goal "sub 40 before (age) 40". But recently I decided to go all in this spring and make it sub 40 before 33. (I`ll reach that age April 30st).
I have a background as football player, and I think I could say I`ve ran a lot in my youth, and kept it on a decent level througout my 20`s. Still I would consider myself a Beginner in the universe of more structured running. I also have minimal experience with long runs (here defined as 15 k +). On the other side, as a good Norwegan, I have quite some experience with cross country "long runs", and I`ve been doing a lot of that this winter.
Background of training 2012/13: Had a bad autumn with lots of work and less time to spend on training. However, since approximately november 12, I`ve been able to keep the training on 3-4 times a week level (running intervals 2-3 of the days, combined with strenght 1-2 days).
Since february I`ve been stepping it up quite substantially, and started to look at some training programs in order to reach the magic sub 40 limit.
I have chosen this site as a starting point, and my plan is to follow the sub 40 cycle once before the race (unfortunately, I didn`t discover it in time to make it twice, but I have been able top put in approximately the same amount of sessions over the last 3 weeks, with 1 rest day a week).
I haven`t been able to to a 4k time trial with HR data, because at the moment still don`t have the right equipement, but I will probably purchase a Garmin Forerunner 210 today or tomorrow. Anyway; I have been able to measure my capasity in other ways.
10k in 42 min 30 s on March 12th
5 km in 20.00 on March 23rd
5 x 2 k in pace 7 min 50 on April 2nd.
I have geared up my training intensity quite a bit the last month, so I am aware of the potential for injury. Have felt some minor pain in my knees when running on concrete, but hopefullly it is only "weakness coming out", and my body getting used to the harder surface after a winter of tread mills and snow.
My questions now may be as follows:
Is it ok with my background to try to follow the sub 40 program for this race?
Is it imperative to do a 4k time trial? I have now "officially" started on the program (first day being yesterday...).
How easy are the easy runs meant to be? Does easy allways mean the same?
And how would you recommend to combine some strenght training into the cycle? My guess is it should be together with (in front or after) the easy runs, and keep the rest day as a true rest day?
I have also looked at some other programs who seems to focus more on shorter intervalls (like 8X200 meters). Are such short intervalls not relevant for developing a better 10 k capacity in your opinion?
That would be it for now.
At the moment I am eager to learn and adjust my training in order to take my running to a new level!
All the bests,
from a "beginner" - yet with a decent amount of experience
Compliments for a very informative running website!
I have been reading and picking up some crucial input allready for my training towards a 10km race taking place April 27th (and then later for 21 km June 8th).
I`ve ran the same 10km race last year and the year before (PB = 43.18, from the race in 2012, unofficial PB on tread mill is 42.30 from medio March this year).
I have earlier defined the goal "sub 40 before (age) 40". But recently I decided to go all in this spring and make it sub 40 before 33. (I`ll reach that age April 30st).
I have a background as football player, and I think I could say I`ve ran a lot in my youth, and kept it on a decent level througout my 20`s. Still I would consider myself a Beginner in the universe of more structured running. I also have minimal experience with long runs (here defined as 15 k +). On the other side, as a good Norwegan, I have quite some experience with cross country "long runs", and I`ve been doing a lot of that this winter.
Background of training 2012/13: Had a bad autumn with lots of work and less time to spend on training. However, since approximately november 12, I`ve been able to keep the training on 3-4 times a week level (running intervals 2-3 of the days, combined with strenght 1-2 days).
Since february I`ve been stepping it up quite substantially, and started to look at some training programs in order to reach the magic sub 40 limit.
I have chosen this site as a starting point, and my plan is to follow the sub 40 cycle once before the race (unfortunately, I didn`t discover it in time to make it twice, but I have been able top put in approximately the same amount of sessions over the last 3 weeks, with 1 rest day a week).
I haven`t been able to to a 4k time trial with HR data, because at the moment still don`t have the right equipement, but I will probably purchase a Garmin Forerunner 210 today or tomorrow. Anyway; I have been able to measure my capasity in other ways.
10k in 42 min 30 s on March 12th
5 km in 20.00 on March 23rd
5 x 2 k in pace 7 min 50 on April 2nd.
I have geared up my training intensity quite a bit the last month, so I am aware of the potential for injury. Have felt some minor pain in my knees when running on concrete, but hopefullly it is only "weakness coming out", and my body getting used to the harder surface after a winter of tread mills and snow.
My questions now may be as follows:
Is it ok with my background to try to follow the sub 40 program for this race?
Is it imperative to do a 4k time trial? I have now "officially" started on the program (first day being yesterday...).
How easy are the easy runs meant to be? Does easy allways mean the same?
And how would you recommend to combine some strenght training into the cycle? My guess is it should be together with (in front or after) the easy runs, and keep the rest day as a true rest day?
I have also looked at some other programs who seems to focus more on shorter intervalls (like 8X200 meters). Are such short intervalls not relevant for developing a better 10 k capacity in your opinion?
That would be it for now.
At the moment I am eager to learn and adjust my training in order to take my running to a new level!
All the bests,
from a "beginner" - yet with a decent amount of experience
