Training help for 10 mile race 5/2/2010

bobstrab

posted: 2/5/2010 at 11:05 PM

Greetings

Just found this site and am loving all the great tools and advice.

Looking for advice on a training schedule for a 10 mile race I plan on running on 5/2/2010.

Training has been somewhat sporadic(mostly on, sometimes off) since last June.

Ran a 1:53 half marathon last September and a 24:12 5K in December.

I run about 20-25 miles a week, almost all my running in the neighborhood of 9:00 per mile.

My goal is a 1:23 time for the 10 mile race.

Is this realistic? If so, please tell me what I need to be doing to achieve it!

Thanks in advance.

Tchuck

posted: 2/7/2010 at 10:03 AM

I think it is possible based on your 5K time but you need to be more consistent getting your miles in EVERY WEEK until race day.

Build your long run to 10 miles and work up to doing the last 2 miles faster. If you can find a route with rolling hills - even better
Build a mid week run to 7-8 miles including some tempo work. This could be a progressive 4-5 mile tempo run or 3-4 X 1 mile at goal pace with 2 min recoveries.
Throw in quick striders a couple days per week 4-8

Slowly build up to this. Don't just start doing this next week. For you, the miles and consistency are key!

Those who try, fail! Those who do what it takes to succeed, succeed!!

bobstrab

posted: 2/7/2010 at 1:54 PM

Thanks for the tips.

The 2 minute recoveries during the tempo runs. These should be recoveries while jogging at a comfortable pace, correct? Or should I be completely stopping to recover?

And just to make sure I'm understanding exactly what striders are... This is a brief burst(100-200 meter) at a quicker pace, and then immediately returning back to normal pace?

MilkTruck

posted: 2/7/2010 at 4:22 PM

Quote from bobstrab on 2/7/2010 at 1:54 PM:

And just to make sure I'm understanding exactly what striders are... This is a brief burst(100-200 meter) at a quicker pace, and then immediately returning back to normal pace?

There is a recent discussion of strides here on RA in the General Running section which has some great advice on strides.

Always do right. This will gratify some people and astonish the rest.

Tchuck

posted: 2/8/2010 at 10:01 AM

Quote from bobstrab on 2/7/2010 at 1:54 PM:

Thanks for the tips.

The 2 minute recoveries during the tempo runs. These should be recoveries while jogging at a comfortable pace, correct? Or should I be completely stopping to recover?

Yes, jog for recovery vs stopping or walking!

Those who try, fail! Those who do what it takes to succeed, succeed!!

Training help for 10 mile race 5/2/2010 (Read 652 times)