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Old 17-07-2011, 04:36 PM   #1
Rat66
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Eire Need help!!

Hey Ed,

Excelent site with some great advice & info.

I started running 3 years ago,but due 2 work commitments i had 2 stop running last august & have only got back training with the last 6 weeks.I have done 6 weeks of 40 miles per week.
I have an army x-country race coming up on Novenber 23rd which i would like 2 get a top 3 finish in,it is a 6k race.I would also like to run some road races between now & then ranging from 5km to 10km. Can u help me....

My PB's are:

1 mile = 5:08
3 km = 10:06
5 km = 17:15
4 mile = 22:25
5 mile = 29:02
10 km = 35:43
10 mile = 60:23

What i'd like to run:

3 km = 9:30 - 9:40
5 km = 16:30 - 16:45
4 mile = 21:30 - 21:45
10 km = Sub 34:30
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Old 18-07-2011, 07:54 AM   #2
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Hi Rat66 and welcome to the forums

thanks for the compliment and hopefully we are able to assist

what I need from you is a 4k time-trial to get a marker to see where you are able to start as well as further feedback as to what your week's training consists of currently

over to you

TheEd
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Old 18-07-2011, 11:46 AM   #3
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Cheers for the reply Ed,

Wont be able to do time-trial til wed or thur.

For the last 6 weeks my training has consisted of:

Mon AM = 4 miles PM = 6 miles
Tue = 5 miles
Wed = Rest Day
Thur = 8 miles
Fri AM = 4 miles PM = 4 miles
Sat = Rest Day
Sun = 10 miles
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Old 18-07-2011, 01:03 PM   #4
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great .. doing the time-trial then should be fine and once we get your feedback I can then guide you further

Cheers

TheEd
ps.. if you use a heart rate monitor use it and provide that feedback as well
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Old 21-07-2011, 10:34 PM   #5
Rat66
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Hey TheEd,

I did the 4km time-trial today my time was 17:25 had to do it on the road which wasn't very flat. Dont have km splits only have mile splits.First time using a heart rate monitor just wondering is my heart rate very high?

Mile 1 = 06:16 H/R = 188bpm
Mile 2 = 07:37 H/R = 195bpm
800m = 3:32 H/R = 197bpm
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Old 23-07-2011, 06:21 AM   #6
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Hi rat .. your 4k time-trial has you well off target towards achieving a sub 40 minute 10km just yet, however maybe after 1 cycle there will be quite an improvement .. so to start with have easy running over the weekend and then plan to start with the 2k session come Thursday

your current fitness level would have u more towards the sub 45 minute program however we will look to doing the 5 x 2k session on Thursday

pace for the session - 5 x 2k Rest 90 seconds

4.20 to 4.30 per k for 8.40 to 9 minutes

the 6 x 1k session = 4.10 to 4.20 per k

here's hoping you can cope with the 2k session

please provide your thoughts on this suggestion?

Cheers

TheEd
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Old 23-07-2011, 08:37 AM   #7
Rat66
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Hi TheEd,

I am def along way off a sub 40 10k alrite.... So am i to follow the sub 45 10k prog. Just wondering would you recommend doing some sort of strength training one day a week?? Is it ok 2 do my sessions on grass?? What day should i start the prog.??
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Old 23-07-2011, 09:27 AM   #8
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you more than welcome to start on the sub 45 minute 10k program

however on that schedule you only do 4 x 2k and not 5

use the structure of the sub 40 program

and then we shall balance things for you .. if you are able to set-up to do the sessions on grass then that will be fine

Day 3 is Thursday .. Day 1 Tuesday

this weekend consider a 1hr run or your normal longer run

over to you

TheEd
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Old 23-07-2011, 04:38 PM   #9
Rat66
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I'll start on the sub 40min prog. and see how i get on, what pace should my easy days be run at?

What do u think of doing strength training on my rest days?? or doing it the morning of an easy run??
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Old 24-07-2011, 07:44 PM   #10
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for the first cycle rather not do any strength training, so we can get the balance of running sorted before adding some strength work

cheers

TheEd
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