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Not sure which training program


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Old 31-01-2016, 12:56 AM   #1
BlakeRunner
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Icon14 Not sure which training program

Hi all
I'm new to this site. And it is a great site with great info and feedback. Thanks for setting my account up (forum mods). It seems the right step to make in trying to structure a training program for myself.

Im based in the UK - near Oxford and have been running since Jan 2009 - maybe a little before but I cant quite remember.

I ran my first 10k in May 2009 (44.18) and since then I have progressed to a PB of 38.53 (XC).

10k is my favoured distance. I've only ran x1 half marathon. Reading half back in 2010 and got 1.35. That was all road and I didnt find it very exciting. Although running into Madejski stadium (home of Reading football club) for the finish was pretty cool. No I dont support reading.

XC is my main enthusiasm although I must add that track running is a lot more enjoyable than I thought it would be. And I havnt been track running for very long - only 6 months and that is purely for training not racing. I'm not even sure there are track races for recreational runners anyway. I think running clubs take part in some but anyways...

I'm not in any running club and run solo pretty much all the time although I welcome anyone to join me and have had all sorts of abilities join me on runs.

I found 5k runs really enjoyable but these have just been Park Run and I used to go to Abingdon Park Run evey week. My PB for 5k at the Abingdon park run is 18.16.

I've come to the point... or learned that I'm needing some experienced insite into how to set up a training program which will put me in good stead to break 38 mins this year.

I did look at the training programs listed and almost just walked away with the sub 40 program but wasnt sure it was right for me as there is another note with it that says for anyone who has gone sub 45.

So 38 mins for a 10k XC light trail is my target.
Apologies if this has already been in discussion I did try to forum search and am sorry to say that I could not get it to work using the term sub 38.

Training, nutrition and rest are all parts of the equation I need to sort out to hit 38mins. I like to think I have it in me and need the wealth of knowledge you have here to aid me.

What info do you need ? I've only had a GPS watch the last year and you are welcome to that data. Ive always been one to run/train how I feel and think I can gage myself quite well because I ran mostly without a watch but I also realise (since ive had the watch) that the watch is a great help for interval training.

I sometimes go on longer runs. Anything up to 15 miles. I say 15 miles as that's the furthest ive ran on a training run but I dont do that regularly. Other than running I use my MTB on my commute to work 5 miles each way, daily. I have found that has helped keep me out of injury (touch wood).

Cheers guys I look forward to any advice.

Gaz
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Old 02-02-2016, 07:03 PM   #2
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Hi Gaz, and welcome to the forums

one of the first things we ask for is a 4k time-trial

choose a route that you can use in the future

once you run the 4k time-trial, report back and we will put you on the right 'track'

from what I know there are 10k track races around where I am sure you are able to enter

quickly over to you

TheEd
ps.. was busy with server things the past 2 days, all sorted now, and hence the slow response
pps. thanks for the donation, it is much appreciated
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Old 04-02-2016, 01:51 PM   #3
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The Ed

Thanks for getting back to me. Today I did the requested 4k time trial.
Please see attached :

BLAKERUNNER_4K_TIME_TRIAL.png

In a nutshell - 15.26 (3.50 min/km)

I use a Tom Tom Runner Cardio GPS Watch. It seems the HR drops out here and there. Not sure why. Probably because the watch is overpriced and sh.. . Frustrating.

Ok so let me know your thoughts and how to proceed.
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Old 04-02-2016, 02:16 PM   #4
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Java 4k TIME TRAIL - Complete

Hello The Ed

Apologies if another post on this surfaces at some point (I replied earlier today - weird).

Any how I completed the 4k Time Trail today as you advised.

x10 LAPS / 400m (track)
In a nutshell - 15.26 (3.50 min/km)

ATTACHED:
BLAKERUNNER_4K_TIME_TRIAL_LAPS.png

If the attachment is not legible / viewable then the figures are as follows :

1 - 01.23 (3.26 min/km) (HR 152)
2 - 01.27 (3.35 min/km) (HR 163)
3 - 01.31 (3.46 min/km) (HR 150)
4 - 01.35 (3.53 min/km) (HR 117)
5 - 01.35 (3.56 min/km) (HR 81)
6 - 01.33 (3.50 min/km) (HR 81)
7 - 01.35 (3.54 min/km) (HR 81)
8 - 01.34 (3.53 min/km) (HR 81)
9 - 01.36 (3.57 min/km) (HR 80)
10 - 01.28 (3.38 min/km) (HR 108)

Let me know your thoughts.
I included HR although Im quite sure the HR just dropped off mid-way, not sure why. Probably because the watch is a Tom Tom Runner Cardio - overpriced and sh...
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Old 09-02-2016, 07:59 AM   #5
TheEd
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Hi Blakerunner, do you know how to work out your training paces from the 4k time?

here is the Program Tips which provides you with a formula for your pace

http://www.time-to-run.com/training/10k/programtips.htm

we can still get going, as Tuesday is Day 1 and Day 3 Thursday

that is if you are ready to jump on the schedule

TheEd
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Old 09-02-2016, 03:04 PM   #6
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So the verdict is ?

Hello 'The Ed'

I think I can work out the times. Should I follow the sub 40 then ? and run the 1000's and 2000's according to what times I work out from the 4k time trial ?

My goal for this year is to break 38 on 10k

I can begin the program tonight when I get home.

Nice one
Gaz
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Old 10-02-2016, 10:08 AM   #7
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yes, we start with the sub 40 minute 10k program

http://www.time-to-run.com/training/10k/sub40.htm

and you work out your splits

enjoy, the 2k session is a tester, so start cautiously

TheEd
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Old 20-05-2016, 01:57 PM   #8
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Cycle 05: Day 3

PROGRAM SCHEDULE: 5 X 2000m R90s (7.50 / 3.55km) T

Hi The 'Ed' - I hope you are well and good.

I'm attaching the last x3 - DAY 03 (x5, 2000m ®90) stats.

Yesterdays run was probably my best yet in terms of consistency and accuracy of pace for all x5 intervals which is great i think.

I went and dont another Park Run too and although I didnt PB, I managed 18.27 which is only 11 seconds off my PB so Im optimistic about improvements.

I havrnt missed any days really other than the week I got the tummy bug and there have been the odd Tuesday DAY 01 (EASY 30mins) which I have missed occasionally though only because ive been doing longer runs between 18 - 19k.

Thats because of the half marathon coming up. The 10k I spoke of last time I posted didnt happen. Or lets say I didnt happen because I thought I could pay on the day but it got sold out and you couldnt pay on the day. I was surprised.


ATTACHED:
DAY03_x5_2000®90_SPLITS.jpg

During the intervals I felt like 90secs was a bit long and so if you think it wise I'm going to take the rest down to 70 on the next run of x5 - 2000.

Do you think I should do another 4k trial at this point ? although Ive already began the program cycle for the 5th time now.

Alright speak soon and have a nice weekend.
Gaz
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Old 23-05-2016, 07:34 AM   #9
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Hi Gaz, look to do a 5k Park Run at the end of this cycle

consistency will reap rewards

maybe consider a short off-period followed by a 2 week build-up, before going onto the cycles again, unless there are a few races coming up

TheEd
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Old 10-06-2016, 02:31 PM   #10
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Cycle 05: Day 8

PROGRAM SCHEDULE: 6 X 1000m R60s

Hi The 'Ed'

I'm attaching the last x2 - DAY 08 (x6, 1000m ®60) stats.

I'm starting to see improvements in the interval sessions and also dont feel so demotivated by longer distances. Especially since doing the 'half' last week but ill post up about that later.

ATTACHED:
CYCLE_04_05_DAY08_X6_1000_®60_SPLITS.jpg

The list lacks HR as it would only list the HR as an average including the rest periods so I didnt feel it would give any clear indication of performance. Let me know if to include it.

CYCLE04_DAY08_X6_1000_®60_HR.jpg
CYCLE05_DAY08_X6_1000_®60_HR.jpg

I have included the general HR graphs for both sessions instead but im not sure if this is helpful at all. I will say that (if you look carefully) there is a line that points to a particular area in the session and it states the specific pace and GR at that point. I thought this could be used as a gauge.

Anyways cheers speak soon


Gaz
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File Type: jpg CYCLE_04_05_DAY08_X6_1000_®60_SPLITS.jpg (83.1 KB, 160 views)
File Type: jpg CYCLE04_DAY08_X6_1000_®60_HR.jpg (72.2 KB, 159 views)
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