advice re my training
mlogantra76
Posts: 334 Member
I'm posting this here as I know I will get a lot of good input. I have searched and read threads about this but was hoping for some more specific advice.
History: I'm 37 years old. After loosely following the C25k program, I did my first 5k on August 10th and ran it in 32:08. Since then I have PRed at 27:30 and have been holding close to that time for about a month. My goal is to better my time in a 5k. I am not training for any longer races. I suspect bettering my time is going to be slow going at this point.
Here is my training: ( I have been doing this pretty consistently for a month)
Sun-Long run, up to 8 miles and recently I found a very hilly route to do.
Mon-Strength training
Tues-6 mile run
Wed-5 mile run
Thurs-5 mile run, strength training
Fri-Rest
Sat-5k race
I know all of my training runs are not at my race speed. I don't have a way to track my pace, etc... but I know time wise its not the same as my 5k race time.
Would you recommend more miles or making one of the days tempo runs or fartleks? If I make one of the days tempo runs/fartleks, would it be ok to shorten the run or should I only do tempo run/fartleks part of the run and keep the distance?
Thanks for your advice!
History: I'm 37 years old. After loosely following the C25k program, I did my first 5k on August 10th and ran it in 32:08. Since then I have PRed at 27:30 and have been holding close to that time for about a month. My goal is to better my time in a 5k. I am not training for any longer races. I suspect bettering my time is going to be slow going at this point.
Here is my training: ( I have been doing this pretty consistently for a month)
Sun-Long run, up to 8 miles and recently I found a very hilly route to do.
Mon-Strength training
Tues-6 mile run
Wed-5 mile run
Thurs-5 mile run, strength training
Fri-Rest
Sat-5k race
I know all of my training runs are not at my race speed. I don't have a way to track my pace, etc... but I know time wise its not the same as my 5k race time.
Would you recommend more miles or making one of the days tempo runs or fartleks? If I make one of the days tempo runs/fartleks, would it be ok to shorten the run or should I only do tempo run/fartleks part of the run and keep the distance?
Thanks for your advice!
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Replies
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Congrats on your great progress!! Are you talking in general for training or is this race week? In general you want a tempo and an interval day in your week. If this is for race week. I would opt for interval work versus tempo. Most training runs are not at race pace. Do you have a track nearby? Not needed for intervals but helpful0
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It looks like you are hovering right around 20 miles per week. I would suggest a couple different things.
1. Add another day of running if you can. Not necessarily every week; every other week would be good. Every week would be best.
2. Get your long run up to 10 to 12 mile range (90 to 120 minutes).
3. Increase the length of one of the mid week runs into the 7 to 8 mile range.
4. Do a tempo run once per week. 20 minutes near the end of a run at Lactate Threshold pace. Probably 5K pace +30 to 45 seconds.
5. Do some strides once per week at the end of a run. 6 to 10 repeats of 60 to 100m fast (almost a sprint, get the legs moving).
At this point, I would not suggest any structured speed work on the track. I don't think you have the aerobic base to really support it. It would not have the desired benefit and would take away from your other runs as it would require greater recovery.
If you were to implement these suggestions for a period of about 8 weeks and then go race again, I think you will be very surprised at how much you have improved.0 -
Bump0
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I second what Carson says. I started in April with a 5 KM time of about 32 minutes. I'm down to about 23 now and I have a race in two week in which I'm geared up to beat 22 (fingers crossed for good weather). I didn't start structured speed work until mid-August. I just focused on being able to run more often and longer. Got my mileage up to about 45 mpw.
The key to improving is more easy miles every week and working on form. I made significant gains when I started forefoot running (took a few weeks before it felt natural) and lengthened (more like heightened) my stride. Big difference!
Good luck!0 -
Thanks for all the great advice. You all have been really helpful.
Its sounds like increasing my mileage is most important as well as some speed work and form. I do not have access to a track but I can use mapmyrun to establish distances. I have a one mile loop I run multiple times before work and a 5.5 mile out and back route I can run after work. I will work on adding miles in as several of you suggested and increasing my long run. With increasing my long run, I'm toying with the idea of a half marathon in February.
I have been doing a 5k race every weekend so that is why I listed it in my training. They are plentiful in my general area and I enjoy it(for now at least). Starting after Thanksgiving, I expect this to slow as there are not as many available in my area.0 -
Go to youtube or Runners World and search for running drills. Things like "butt kickers" and "high knees" can help with form0
