Getting Started on Training Plan

[amorts]

Ed, quick update.

Finished last season with the following times;

27th Sep - 18:17 5k
19th Oct - 1:24:15 1/2 marathon
15th Oct - 18:17 5k
1st Nov - 18:15 5k

Current PBs are
1/2 marathon - 1:24:15
10km - 38:07
5km - 18:15

I want to continue on this foundation in 2009 and I am looking to break the 18 min 5k barrier and 38 min 10 km barrier. I'll run a 5km time trial on Sat 24th, post my times and take it from there?

Looking

[TheEd]

Great stuff amorts

nice to hear from you again

TheEd

[amorts]

Hello,

Back again after so long! I hope you are well. It is great being able to read through the thread again and look at all the stats with envy!!

I stopped running in the 2nd half of 2009 altogether and picked it up a little just before xmas. Over the past few weeks I have been gradually building up my speed and stamina in different sessions, although I haven't yet started to follow a rigid training plan.

I feel I have a good level of fitness, along with the time and motivation to move back into training with the intention being trying to beat my half marathon time of 1:24:15 in October.

I haven't ran competively much this year, although I did clock a 1:08 in a 10 mile back in February. My 5k times have generally been hovering around the 19:30 mark with very little training.

I know, from experience that my current times will drop fairly quickly as I am today for example I ran a k in 3:40.

Are you able to suggest where I should start with the training?

[TheEd]

Hi amorts .. nice to hear from you

would strongly recommend you looking at the Build Up Period program

consider doing a minimum of 2 weeks on that schedule before then delivering a 4 km time-trial r us to work with

hope this suits you as it is easy to test oneself occasionally by running fast but to maintain training too much too soon can create problems

so make sure to be cautious

TheEd

[amorts]

Ok Ed, thanks for your advice I went away and followed your 3 week build up but then I followed this training plan purely on the basis that my aim was a half marathon distance and not a 10k.

After 7 weeks of following this plan I certainly have the stamina for the longer distance but I am still a little way off the pace I had 2 years ago. Reading though this thread packed with all the stats is very interesting now! The good thing is that I am now in the routine of training again and I am keen to work on my 5k/10k times with you again.

Here are some recent stats for you to look at;

5k Time Trials
Sat Sep 4th
1k 3:40
2k 3:43
3k 3:54
4k 3:56
5k 3:54
0:05
Total 19:15

Sat Sep 25th
1k 3:42
2k 3:47
3k 3:49
4k 4:02
5k 3:58
0:05
Total 19:25

10k Race
Sun Sep 12th
1k 3:52
2k 3:45
3k 3:51
4k 3:58
5k 4:00
6k 4:05
7k 3:59
8k 4:03
9k 4:06
10k 3:57
0:11
Total 39:55

I would really like to pick up on your training plan again and start to bring my 5k and 10k times down again. The half marathon is on 17th Oct and I'm realistically looking to get 1:28, when my goal was to beat my PB of 1:24:15.

What are your thoughts?

Thanks

[TheEd]

Hi amorts .. the secret behind the Build up program is that it lays a foundation

if you read through a few of the other threads such DaveM40

http://www.time-to-run.com/forums/showthread.php?t=1124

you will note how he progresses rapidly from being off the pace to moving forward after a few interval sessions to a good level with both stamina and speed together

so be a little patient and you should see the difference

don't drop the 1hr runs .. so where it says an easy day of 10k running - relaxed or an easy day of 40min running

these can all be 1hr runs .. these should be standard fodder if you have done the build up program as per script

Cheers

TheEd
ps.. the half may be too soon but you can still have a solid run maybe a 2000m session Thursday?

[amorts]

Hi Ed,

Thanks for your response and advice.

I carried out the 2000m session yesterday. I had forgotten just how challenging it was! My aim was for 4:00 min/k.

2k - 08:28 Pace Judgement wrong, attempted to ensure I didn't go out too fast.
4k - 07:52
6k - 08:07
8k - 08:22
10k - 08:11

This session was outdoors over a undulating course, for example 7k was all uphill. This could account for some of the variance you see in the figures. I did think that it may even itself out as I ran 5k out and 5k back along the same route.

My heart rate was up to 172 at the end of the 4k and pushing 190 for the remaining intervals.

Thanks for your help

[TheEd]

variation in course terrain is fine if you keep the same course to train on

however hills in on the same route does add a different equation into things and even if the pace for that 2k is slower the effects on the legs are quite enormous and so it would be more beneficial not too have too much of an incline in that 2k

how are you feeling after the session?

Cheers

TheEd

[amorts]

I feel fine today, I feel full of energy again.

[TheEd]

good stuff .. onwards and forwards

TheEd