I want to run faster!

[AndrewL]

Fortunately the weather is finally beautiful. The problem I am having now is getting my motivation back. I have had a tough eight months or so, and feel like I am just going through the motions now.

I think part of it is that I am not really in good shape, so my times and distances aren't what I would like and I am being too hard on myself. I don't know. Anyway, I am out running every day, but I feel like I'm not getting anywhere. I will keep going though, and hopefully be back into the program shortly.

[TheEd]

Hi Andrew, set short-term achievable goals

small improvement increments and work from there

TheEd

[AndrewL]

Hi Andrew, set short-term achievable goals

small improvement increments and work from there

TheEd

Hi Coach!

I am finally back in form, but haven't really been following the training program this spring. I ran a 40:29 10k on March 1st, but then switched over to the half marathon distance and ended up running an 85:30 with the first 10k at 39:45, so my sub-40 goal has been accomplished, sort of. Anyway, just wanted to let you know that I am still out there, running every day. The summer is starting here, so I am going to lighten up a bit until it cools down, but I think I am going to get back into the serious training in the fall. I will keep you posted.

[timeadmin]

Great to hear from you Andrew, and also great to see you could login and post, as we only moved the forums to the new forum software yesterday

congrats on the 85 minute 21k

you do know you are able to race 21k quite effectively off the 10k program by increasing your long run to 18km, to 20km if you feel more confident with that

enjoy summer

TheEd

[AndrewL]

Hey Coach,

It's been uhhh five years, I guess. Anyway, I've been running, and here is a bit of an update.

I came out of 2019 going gangbusters, but then COVID hit, and my country had an outdoor mask mandate which really hurt my training. I basically stopped all exercise for about three years. Even after the mask mandate went away, it was hard to get back on my feet. Last spring, though, my work sponsored entry into a local race so I joined the 10km even though I was in terrible condition. I ran walked and finished in something like 54 minutes, and felt terrible the whole way.

That was my wake-up call, and after that I started training again. I was aiming at 21km distances, and due to my schedule I was using a modified version of your plan that worked for me. Last fall I ran just over 90 minutes (90:16 if I remember correctly), and this spring I was the same. I kept training, and on October 6 I ran 86:00 in the half marathon, so am feeling pretty good about my condition. I am five years older, but my 21km time in 2024 is right around my 2019 time, so that's satisfying.

Anyway, I signed up for a 10km race on Nov 17, and decided that I would do 2 cycles of your system leading up to the race, which was a perfect fit since it was exactly 6 weeks after the Oct 6 half marathon. I didn't have time to run a 4km paced run, so have just been attempting to hit the sub-40 interval times (7:55 2km and 3:45-3:50 1km). Anyway, for whatever reason I have been way off the mark on the 2km intervals, but have been hitting the long runs easily, and my 1km intervals have been on target (3:43, 3:46, 3:50, 3:46, 3:50, 3:50 yesterday).

Gonna keep working for a while and see how things go. Hope all is well on your end.

[TheEd]

Hi Andrew, let me know how the 10k goes .. back off at least 3 days before the event as there is nothing you can do except tire yourself before the event

if interested, pop in afterwards and let's see what can be done

enjoy TheEd

[AndrewL]

Thanks for the advice, Coach. I am always worried about taking too much rest before the event. I think my major weakness is leg speed, so I like to do a short run with just a bit of speed mixed in two days out and then take the day before the race off. Do you think it is better to take two rest days?

Also, after the Nov 17 10km, I have a 7km "fun" run on Dec 15, which is four weeks later. I am thinking of having an easy week after the 10km and then fitting in one more cycle leading up to Dec 15. What do you think?

[TheEd]

Hi Andrew .. do a light run .. don't look to test yourself .. there is nothing you can do to improve your fitness with 3 days to go but you can tire your legs

after the 10km you should be able to build on to the December fun run but do make sure to recover after the 10km .. looking for at least 3 days recovery after

take care TheEd

[AndrewL]

Sounds good, Coach. I ran a 19:25 5000m over the weekend and felt pretty strong, and then an easy 60 mins today (about 12.8km), and am going to ease through the rest of the week. Let's see how I do on Sunday. Anyway I will follow up with my result next week and start planning for the next race.

[TheEd]

Then you have nothing to be concerned about .. look to go through the 1st 5km at least 30 seconds slower than the 19:25 .. the last 3km of the 10k will no doubt be a challenge

enjoy TheEd