>Running 101>Advice on my 10mile goal please
I'll be honest here ... my recommendation is that you hold on to your 1:10:00 goal, but don't impose a time limit on yourself to get that result by October. Set some interim goals for your races between now and then, and reassess depending on how your training is going. If your race results in September suggest that the 1:10:00 is still within striking distance, then you go for it!
By way of illustration, it might take the same amount of training to go from a 9:00/m pace to an 8:00/m pace as it does to go from a 8:00/m pace to a 7:40/m pace. Unfortunately, the faster you get, the slower your incremental improvement.
I think that right there is about the BEST advice you could get.
Oh - and one way to guarantee you won't do it is injecting 2 hard speed workouts a week. That's too much, especially for a sustained period.
Really? I didn't know that. I thought it was okay, as long as you followed each hard session with an easy run or a rest day?
Maybe i've misunderstood what i've read!!
We recommend that most beginning and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they're very careful. Each of the following is a hard day workout: tempo runs, maximum-oxygen runs, speed-form workouts, Yasso 800s, long runs.
Keep in mind, I would call your long run, or anything like a tempo run, a harder session. With that, though, I could see a speed-specific session, a long run, and possibly a tempo run within a week. But that'll depend on what your body can handle, and how well it recovers / adapts to the training.
Of course, you never clarified what you meant by speedwork. What did you have in mind? For myself, I've realized that one tempo run a week, with one slightly faster sort of fun run/fartlek, and intervals a couple times a month, is about the most speedwork I can do, or at least should do.. Beyond that, it's counterproductive, at least for now. Toss in a long run each 1-2 weeks, and that's my schedule - everything else is easy, easier, or easiest.