Run-Down Forums

[Shaun P G Fox]

Hi all I am Shaun and I am 22 and from England, I am just getting back into running after about 3 to 4 years off from regular training and racing, i have been training for 2 months now and I am gradually increasing the intensity and mileage of my training. I am going to use this topic for recording my race times (starting tomorrow with a 5k race). I am doing this so I can keep a good record of how i am progressing and for others if they are interested to see how i progress.

So to the race tomorrow, well my PR is 17.34 set when i was 17 or 18 cant quite remember, but tomorrow i am hoping for a sub 19 minute performance as my fitness is somewhat lacking at the moment. I will let you know how i get on and any feedback or comments on training or my races would be gratefully received.

Thanks Shaun

[Micah Ward]

Good luck Shaun. Let us know what kind of mileage and speedwork you are doing. We are never shy about giving advice around here.
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[Shaun P G Fox]

Well for the last 2 months my training mileage has been ranging from about 10 miles per week to 20 miles per week with 6 miles being my longest run and mainly 3 1/2 mile runs with a few easy track sessions, i havnt done anything to strenuous yet, im looking to up my training after the race tomorrow, once i have a target time for the 5k as there are 3 more 5k's every 2 weeks after tomorrow.

[Dan]

Welcome, and good luck!

Dan
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[Paul]

I am assuming you are the same Shaun Fox who is the veteran Fantasy T&F player??
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[Shaun P G Fox]

Well i did my 5k race and my time was 19.46, im a little dissapointed with that time but i suppose its my first race back and i will improve with training, my legs felt weak and ached after about 2k must be the lack of training/races, oh well time for me to pick up my training now, starting with an easy 6 miles tomorrow. I will also note down my training for the past week on here every sunday, so you can see what training im doing.

Thanks

[Dan]

[Shaun P G Fox]

Yep that is me in fantasy t&f i have been visiting this site sporadically for a number of years now, but im here to stay now

[Dan]

I stand corrected. Didn't you have another forum account previously?

Dan
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[Micah Ward]

Shaun, Here is Ward's Worthless Opinion.

I ran my best 5K, actually a 17:52 3 mile cross country race, off of mileage that is similar to yours. I was doing 4-6 mile runs at 7 to 7:15 pace and 2 mile runs at just over race pace, or 6:15 to 6:45 pace. I did not track speed work and occasionally I would do a few accelerations during a long run.

I think the key here was quality runs as opposed to just piling up high mileage figures.
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[Shaun P G Fox]

Hi all, here is the training i have done in the past week, last week is the hardest week of training i have had since ive been back training and i am hoping to build on it in the following weeks.

Monday: Rest
Tuesday: 3 1/2 miles steady
Wednesday: RACE 5k 19.46
Thursday: 6 miles easy
Friday: 6 miles steady
Saturday: Rest
Sunday: 3 1/2 miles fast

Weekly Mileage: 23 miles

[Micah Ward]

That sure looks familiar. How do you intend to build on it?
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[Shaun P G Fox]

I intend to gradually build up the mileage and intensity of my training, for next week im aiming to run at least 30 miles and include a few hard sessions.

[runningfreak_89]

Are you planning to do any work outs on a track?

[Shaun P G Fox]

Well i will be doing some track work, but not on a regular basis until after christmas as next season i will be joining my local track team, until then i have the opportunity to train on the track on wednesday nights but how often i will do that im not sure.