Run-Down Forums

[Shaun P G Fox]

Hi all, hope you are all well and your running is going well, here is the training i have done in the past week:

Monday: 6 miles slow
Tuesday: 6 miles steady - fast with a few faster strides
Wednesday: Morning - 3 1/2 miles fartlek (2mins slow, 1 min fast)
Afternoon - 3 miles slow with my dad at about 8 min miling
Thursday: Rest
Friday: 5k time trial 19.22
Saturday: Rest
Sunday: 6 miles steady

Total Mileage: 27 1/2

I managed a few more miles this week and i can feel a gradual improvement as my 5k time trial proves, i feel stronger within myself as i regain my fitness. I have a 5k race this wednesday and i am hoping to break 19 mins. I will let you know how i get on.

[Shaun P G Fox]

Well ive done my 5k race today and im qiuet pleased with my time i did 18.24 which is a big improvement on my 19.46 last race so thats good, looks like the last 2 weeks training have paid off and hopefully i can build my training up a bit more now so i can get neare my PR of 17.34. I hope you guys are training hard to and your running is going well.

[Dan]

Nicely done. You blew that goal time out of the water!

What's next on the docket?

Dan
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[Shaun P G Fox]

Well i have another 5k race in 2 weeks and im hoping to break 18 mins for that, so im going to increase my training intensity because i feel i have far more potential for improvement as ive only been back training for a while and i found tonights run good as i felt much fitter and i beat my 18 year old brother after having been a minute behind him in the previous race, i only beat him by a few seconds though having past him at 4k so he is going to be training harder to beat me in 2 weeks so thats an incentive for me to train hard to.

[Shaun P G Fox]

Hey everyone hope you are all well, here is my training for the past week, i didnt manage as many miles this week, but hopefully that will increase next week.

Monday: 3 miles slow
Tuesday: Rest
Wednesday: 5K race 18.24
Thursday: 6 miles slow
Friday: Rest
Saturday: 6 miles steady - fast
Sunday: Rest

Total Mileage: 19 miles

[Micah Ward]

Excellent progress. What are going to do for speedwork to take the time down under 18 minutes?
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[Shaun P G Fox]

Well im still concentrating on building strength at the moment as im not that fit yet so im trying to build the mileage up at the moment, i have pretty good natural speed anyway, regarding speed work i will be doin a bit of fartlek and a few shorter faster runs befroe my next 5k which is a week tomorrow.

[Micah Ward]

I have no science to base this on but.......I have believed that fartlek and faster extended runs are more beneficial than intervals in preparing for races 5K and longer. I know that goes against the conventional wisdom of the running world. My theory is that training should be specific. So if you are racing 5K then it should be more effective to run fast runs of 2-3K or fast segments during a 8-10K run (fartlek). This is closer to what you expect your body to do in the race than going to a track and running repeat 400s with rest in between.

Ward's Worthless Opinion
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[Dan]

Makes pretty good sense.

Dan
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[Micah Ward]

There was an article in the latest Running Times that outlined Lasse Viren's training leading up to one of his 5K/10K Olympic doubles. His schedule was heavy on long fast runs and very light on repeats of any kind. And when he did do repeats they were of distances 600 meters and longer. He also believed in two runs a day with the morning run usually in the 8K range and the afternoon run in the 20K range. The morning runs were relatively easy with the afternoons being much faster.

The program seemed to support the idea that if you want to race fast and long then train by running fast long runs. Just seems too simple doesn't it?
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[AM_Runner]

That was a very good article on Viren (cool thing too it was written by the guy who coaches my Wednesday night speed work sessions)

Anyway to add to that is I agree with you especially in longer races like 10K (and up) where there are a lot of pace changes. the Fartlek is indespensible - one workout that viren used to do is on eof my faves. 3 miles on the track - hard straights, float the turns, just a great workout to do. Add to that one (don't know if viren did this one) we did last week which was 20 x 200 with 200 jog between each hard bout so you basically get 5 miles in alternating pace between hard and easy every half lap.

Another thing that seems to be getting some attention and rightfully so is Progression Runs - I just received my October (yeah odd isn't it) Running Times and there is a huge article on these types of Runs, also I believe very helpful in distance strength.

[Micah Ward]

I haven't got the October yet. I'll be on the lookout for it.
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[Shaun P G Fox]

Hi all here is the training i have done in the past week, i managed to put in 30+ miles this week so i am building up my training:

Monday: 8 miles steady
Tuesday: 4 miles steady with 3 x 80m hill sprints at halfway
Wednesday: 2 miles fast
Thursday: 8 miles slow
Friday: 3 1/2 miles fartlek (2mins slow, 2mins fast)
Saturday: Rest
Sunday: 6 miles steady

Weekly Mileage: 32

I hav a 5k race on Wednesday in which i hope to break 18 minutes, i will let you know how i get on.

[Micah Ward]

That is a very good week. How are the legs feeling? Any residual soreness or fatigue?
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[Shaun P G Fox]

my legs feel tired especially as i had a 5 a side soccer match tonight, but im going to do a light jog tomorrow and then have an ice bath and then rest until my race on wednesday.