Where next?

[MarkG]

Hi,
My name is Mark and I am 53. I returned to running 2 years ago after a 12 year break. Since follow your sub 40 programme I have completed 3 10k's all under 40 mins, the fastest being 38:52. I now feel comfortable running at this speed but cannot get any faster. Should I now move onto the sub 35 or is it better to tweak the sub 40?
Thanks

[TheEd]

Hi MarkG and welcome to the forums

we can change the program according to your next aim .. such as aiming at sub 38

though we shall use the structure of the sub 35 minute 10k program

are you doing anything different to what the sub 40 minute program?

over to you

TheEd

[MarkG]

Hi
Thanks for your quick reply. I am training for track at the moment as I have started to do some vets meets. I am racing 800 to 3000m. I would like to aim for a sub 38 min 10k. I finished my last cycle of the sub 40 10k in April. At the moment I'm running 3000m in just under 11mins.
Thanks for the help.
Mark

[TheEd]

Hi Mark, you are able to change the program to be more associated to track during the summer months

will you race up to 5000m

provide more or less a show of when you racing on the track and I shall quickly shuffle things around for you

TheEd

[MarkG]

Hi Ed,
Thanks for the reply. I am doing some vets track racing at the moment so I am training accordingly. I finished the last cycle of sub 40 training in April. I am running 800 to 3000m. I have run a 3000 in just under 11 mins. I would like to aim for a sub 38 min 10k.
Thanks
Mark

[TheEd]

MarkG .. when last did you take a break, you mention not being able to get faster

often we recommend a short off-period, even if it is only 1 week and then recommend a 2 week build-up

almost all the time the athlete returns refreshed and mid-way through the first cycle they can move onto a new level

would you feel that this could benefit you?

TheEd

[MarkG]

Hi Ed,
Yes I have a couple of track races in June then I was planning a short break and a build up phase. I am running 800 to 3000m on the track but I do park run regularly. I only manage 19:08 for that which isn't a lot quicker than my slits on 10k. I guess I need to get my 5k time down. I completed a 10k race last weekend and I have just done light training since then. As I have an 800m next week I will not be doing any heavy workouts until the second week of June.
Thanks
Mark

[TheEd]

good luck for the 800m .. what time are you looking to run

enjoy

TheEd

[MarkG]

Hi Ed,
The 800m was a bit disappointing - 2.38. I was expecting to go a bit faster! My 10k times have improved but nothing from 5k downwards has. Some other runners have said I need to do more/some VO2 max training. Could this be correct.
Thanks
Mark

[TheEd]

Hi MarkG .. the 800m is a specialist event and VO2 max training does not come into it as much as innate speed and the ability not to lose it over the last 100m.

The 10k programs are more specific to 10k while allowing the athlete to also run a decent 5k, also going up towards the half marathon

I did mention changing the program to suit your more but chose to leave you alone to do your own thing

a more talented athlete has used a very similar structure to run an 8:30 3000m and a 1:51 800m off a schedule adapted for his needs

juggle your thoughts around as to what you plan on doing next and let's see where we can assist

TheEd