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lovetorun 14-01-2010 03:53 PM

Where do I go from here?

I have just discovered your site and I think it's fantastic. I am hoping for a bit of advice/guidance.

I am 32 year old woman and started running last August after quitting my 10 a day habit. I am doing quite well now with a 5K speed of 25:40.

I stated training on my own then joined a running club last October. It's good to run with other people but I'm not sure the club is for me. There are quite a lot of advanced runners in the club and I feel the sessions may be too severe for me. I attend the club twice during the week on Tuesday and Thursday. Here is the typical rundown of my week:

Tue: Club -speed sessions. 8 reps of 3x250Metre Intervals. With recovery it is about 400Metres. Plus a warm up and Cool down run.

Thur - 10 x 250Metre Hill reps. Plus warm up and cool down run.

Sun - Long run. About 6-8 miles.

The problem is after this training, I feel I should be improving but I feel I'm not improving much. My 5K isn't getting faster. Also I feel too tired often after the Club training sessions to do even and easy run the next day.

Sometimes the club training sessions are ridiculous. Last Tuesday night there were very fast 250M speed reps with no recovery between reps. We were expected to do 20 of these.I declined these and went at my own pace because I dont want injuries.

I feel confused about all the conflicting advice. Some articles say you should never do speed and hill training in the same week.

I really want to improve my running but I'm not sure the best way to go about it. Any suggestions welcome.

TheEd 14-01-2010 04:02 PM

Hi lovetorun and welcome to the forums

first off, it is often easier to run with a club for motivation and other social aspects however sometimes it does not slot in well with a 'newbie' runner's development

very much an egg - chicken scenario

you first need to define what you would like to achieve from your running (and from what I read, you may fit into being goal orientated)

so what are your long and short term goals

would you like to train to achieve a sub 50 minute 10km for example

It is not so much that you shouldn't maybe do both speed and hillwork in one week but more the aspect of whether the body can absorb that kind of quality in one week

training should be specific to achieve results

and we can say that on the forums we provide advice in the hope of achieving set goals

so over to you and lets see what we are able to achieve



lovetorun 14-01-2010 05:25 PM

Hi TheEd,

You're right, I am very much a goal oriented person :laugh:

I'd love to be able to run a sub 20 5K. Would that even be possible for me:mmm:

But in the short term, I would love to complete some more races so I guess a sub 50 10K would be a good place to start.

I would also like to run more often and farther but maybe that would be conterproductive?

lovetorun 14-01-2010 05:45 PM

Just looked at the sub 10K plan. That would certainly achive the objective of running more often.

The question I have is: would this be a general fitness plan to be followed all the time or would this plan just be for the couple of weeks before a race?

TheEd 14-01-2010 05:56 PM

The planning and schedules we provide are very much aimed at becoming a way of life .. as you develop you will probably change your eating habits and routines to accommodate your running, so the training is all aimed at long-term development

there are also rest phases - build up and other aspects to the training however you have to start somewhere and going towards sub 50 minutes for 10k is a good schedule to work on

sub 20 minute 5km is certainly worth having as your top end goal

what you should mention is what your current training routine is or is that it what you mentioned above?

with your feedback the schedules can adapting to suit your needs with progression the main aim

Hope this helps


lovetorun 14-01-2010 06:05 PM

Hi. Yes the schedule I mentioned above is the current plan. It can be hard to get out every day in winter.

Should I start with the sub 10K plan as a routine from now?

TheEd 14-01-2010 06:15 PM

you can look to start from next week and we play by ear as to how it all pans out

you can keep the Sunday long run

and then Rest Monday going for an easy run on Tuesday with Rest on Wednesday

the main sessions to consider currently are the 2k's and 1k's

would you be able to do those sessions on a measured route?

easy running as you feel till this Sunday and then we can work it out



lovetorun 14-01-2010 06:20 PM

Sounds good. I will start Monday on this advice and report progress. Im sure I can find measured 1K. Does it matter if the route has some hills?

TheEd 14-01-2010 07:03 PM

It doesn't matter if the route has hills as long as that is the route you stick to for time and training comparison



lovetorun 14-01-2010 07:48 PM

Thanks TheEd

I will post back on Wednesday to see what the schedule can be for the rest of the week!

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