Forums > Racing > My Training Schedule for 10k and Half Marathon
Getting Faster!!!
2011 Races Houston Aramco Half Marathon 1/30/11 - 1:32:45 (PR) Buffalo Wallow Cross Country 6K 2/19/11 - 26:25 Bayou City Classic 10K 3/12/111 - 51:06 (Ran in a centipede of 8) Eikenburg Law Week 8K 3/26/11 - 32:54 (PR)
Bellaire Trolley 5k 4/9/11 - 19:33 (PR) LP Run (# of laps in 33 1/3 minutes) 4/27 - 19 3/4 Laps 4x2 Bayou Bash Relay 4/30 - TBD
I would maybe swap your Wed and Friday workouts. Seems like Friday is your easiest day followed by a rest day where as Tue / Wed would be harder workouts back to back.
MTA --- I guess can't tell which day is your tempo , if thur should be OK. If you want to lineup better edit than hit html tab and remove that html code that is displaying on top of your table. usually a copy / paste from excel puts that extra stuff in there.
I would maybe swap your Wed and Friday workouts. Seems like Friday is your easiest day followed by a rest day where as Tue / Wed would be harder workouts back to back. MTA --- I guess can't tell which day is your tempo , if thur should be OK. If you want to lineup better edit than hit html tab and remove that html code that is displaying on top of your table. usually a copy / paste from excel puts that extra stuff in there.
For some reason, the miles show up correctly. However, the descriptions are shifted one column to the left. Wed and Fri are recovery runs. Tue are interval days w/some hills. Thur are all tempo runs. I only do weights on Mon. I'll try to fix the table.
You're going to get much better feedback than this but at first blush my thought is when are you running easy? 5 total miles for the week of easy running just seems inadequate. I get the whole idea of wanting to run fast (the thought being this is where you do most of your improvement) but thats an awful lot of quality running % wise. I think you would be best served adding some hour long easy runs. You've obviously got speed but I just think trying to maintain that amount of quality running is risking an injury. Your 10 mile long run a week or so ago is not much slower pace-wise than your half-marathon this month. Either you mailed it in on the half or you're running way too hard on your training runs.
Like I said others will have better and maybe more specific advice. Just my $.02.
You're going to get much better feedback than this but at first blush my thought is when are you running easy? 5 total miles for the week of easy running just seems inadequate. I get the whole idea of wanting to run fast (the thought being this is where you do most of your improvement) but thats an awful lot of quality running % wise. I think you would be best served adding some hour long easy runs. You've obviously got speed but I just think trying to maintain that amount of quality running is risking an injury. Your 10 mile long run a week or so ago is not much slower pace-wise than your half-marathon this month. Either you mailed it in on the half or you're running way too hard on your training runs. Like I said others will have better and maybe more specific advice. Just my $.02.
Kmark thanks for the feedback! So are you recommending that I add more miles to my recovery runs to increase my easy percentage. Or cut back on speed work? I was wondering if two speed workouts a weeks was asking for trouble. I don't want to get injured. So far, my legs aren't tired. But they may get tired as I add more miles later in the schedule. I start week 4 this coming week.
By the way, I feel I could have done a lot better during my half marathon. I spent most of the time running around slower runners. My mistake was getting to the chute late. I ended up start at the back of 22,000 people. My long runs are about 45 seconds slower than what I think I can run in ideal conditions. Maybe that's too fast as well. But being a novice racer I still learning.
The long run is basically a quality day. My suggestion is to do some faster running (build up to it) in long run like a fast finish and one other day of quality within a mid week longer run (tempo one week and CV reps the next week). Tempo can be 3-4 X 1 mile at 15K pace or build up to 4-5 miles at a slower tempo pace (around 50-60 sec slower than 5K race pace and CV is around 10K pace - start with 3-4 X 1K with 2 min rest and build to 6 x 1K with 75 -90 sec rests.
And be sure to make the other days comfortable other than striders if you wish. Also, after tempo or CV reps do like 3-5 X 200 - 300M at mile pace. You don't need much more speed work than that with your miles and level of fitness. This will keep some bounce in legs.
http://peakrunningperformance.com/docs/Critical_Velocity.htm
GoingPostal:
Sorry, I've checked your form but I hadn't really looked into your past training background. Assume you really hadn't had much training background, this is, to me, is a typical "FIRST sydrome" or "junk mile" syndrome. I think I can see where you are coming from--you don't want to bring your weekly mileage too much with fear of injury; you really don't feel like brinigng easy jogging too long because that'll bring your overall weekly mileage high; you want to, or feel you need to, include 2 "quality" workouts a week because that's the standard and you want to perform well in the upcoming races. And you want to include one weights day because, well, you're not quite addicted to running for the sake of running and you want to mix things up a little--or maybe you feel you need to mix things up a little because running everyday might injur yourself (correct me if I'm wrong).
Well, first of all, running everyday or running a lot of miles would NOT injur you. If so, all elite runners would have to be injured. It's running too much above your current fitness that might injure you. In other words, if you increase your weekly mileage seisibly, you won't get injured.
My suggestion, although may not be adequate for the upcoming specific races, is to alternate your intervals and tempo each week and do only one of these per week. So you'd so this "quality" workout, say, on Wednesday and do longish "jog" of about 4~5 miles on Tuesday AND Thursday. Or rather, perhaps take Thursday a rest day and do 4~5 mile easy run on Friday, 2 miles + strides on Saturday and Sunday long run.
I feel the issue here is, as Willamona might say, you just don't have enough easy jogging to support quality workouts. I think what Kmark is talking about, and I've said this many times on this message board elsewhere as well, is: suppose Ryan Hall would run 120~140 miles a week. He would run 13 times a week (twice everyday except for Sunday for a long run). He would do a tempo run once a week of, say, 6~10 miles; he would do intervals of maybe 5~10 X 1 mile. That's 2 quality workouts out of 13, or 10 miles worth of quality workouts out of 120. You're trying to squeeze 2 quality workouts out of 5 running workouts; or 10 miles out of 24~30. If you alternate, it would become 2 quality workouts out of 10, or 5 miles out of 50~60 miles (in 2 weeks). That, to me, is more proportinal.
So this way, you may not be as sharp or race-ready for the upcoming 10k or half; but it should be more reasonable moving forward.
PS: Also, if your current long run is 10 miles, it might be a bit of a stretch to continue to bring it up by a few miles and do the current longest run of 12 only a week before 10k race; and doing 50% longer than current long run in mere 10 weeks from now and only 2 weeks before your half might be cramming things a bit too much too quickly.
Again, if you're more seasoned runner and if you've done more training in recent past, I'd apologize. Ideally, you'd want to be in a position where you'd be doing 12~16 miles as your long run COMFORTABLY every weekend and then maybe 2 weeks before your half, cut it back to taper a bit. It is awfully stressful to increase your long run while preparing for the long race at the same time AS WELL AS increasing the volume of your quality work... To do all that in 10 weeks might be a bit of a stretch.
PS: Also, if your current long run is 10 miles, it might be a bit of a stretch to continue to bring it up by a few miles and do the current longest run of 12 only a week before 10k race; and doing 50% longer than current long run in mere 10 weeks from now and only 2 weeks before your half might be cramming things a bit too much too quickly. Again, if you're more seasoned runner and if you've done more training in recent past, I'd apologize. Ideally, you'd want to be in a position where you'd be doing 12~16 miles as your long run COMFORTABLY every weekend and then maybe 2 weeks before your half, cut it back to taper a bit. It is awfully stressful to increase your long run while preparing for the long race at the same time AS WELL AS increasing the volume of your quality work... To do all that in 10 weeks might be a bit of a stretch.
Great information guys/gals!
I'll drop one of my speed workouts and I might alternate intervals and tempos each week. I like the idea of doing tempos every week and maybe adding some 400m intervals at the end every other week.
I don't have much information in my log because I recently joined and my new garmin doesn't have much data. With this in mind, I completed a half marathon a few weeks ago and worked up to a 15 mile long run. It's been about a month since I did the 15 miler. so I don't think increasing 50% longer than my current long run in 10 weeks is cramming. I went for an 11 miler today and felt I could go much further. Also, I just decide to do the 10K and half marathon this week. This is the reason I would like so feedback on the schedule. At the moment, I feel that my condition is good. I guess I could go further on my long runs but I'm not sure how much stronger I can get at this point considering I have longer runs coming up. Maybe after both races I will keep my long runs between 12-15 miles.
I welcome more comments! By the way, this is my first attempt at creating my own schedule. During my last race, I following the Coach Intermediate training plan on the Nike+ web site. I feel the schedule above with the suggestions made in this post is a good step forward from my previous plan.
GO NEW ORLEANS SAINTS!!!
Great information guys/gals! I'll drop one of my speed workouts and I might alternate intervals and tempos each week. I like the idea of doing tempos every week and maybe adding some 400m intervals at the end every other week. I don't have much information in my log because I recently joined and my new garmin doesn't have much data. With this in mind, I completed a half marathon a few weeks ago and worked up to a 15 mile long run. It's been about a month since I did the 15 miler. so I don't think increasing 50% longer than my current long run in 10 weeks is cramming. I went for an 11 miler today and felt I could go much further. Also, I just decide to do the 10K and half marathon this week. This is the reason I would like so feedback on the schedule. At the moment, I feel that my condition is good. I guess I could go further on my long runs but I'm not sure how much stronger I can get at this point considering I have longer runs coming up. Maybe after both races I will keep my long runs between 12-15 miles. I welcome more comments! By the way, this is my first attempt at creating my own schedule. During my last race, I following the Coach Intermediate training plan on the Nike+ web site. I feel the schedule above with the suggestions made in this post is a good step forward from my previous plan. GO NEW ORLEANS SAINTS!!!
Of course, I wasn't complaining about your not posting enough past long; I wouldn't know because I didn't check it! ;o) I was merely making an excuse that I didn't check your log.
But now you told us what you've been doing, I would actually then suggest you flactuate your long run; instead of 10-11-11-12-12-(10k race)-13-14-14-15...why not something like 10-14-10-15-9 (taper for 10k)-(race)-10-16 to18-12-9-7-half??? This way, you're going further, doing other long runs as well, taking break every other week, and have 3 weeks to take it easy before the half. In other words, if you've already gone 15 and have already run one half, why start "building up" gradually? You should have already done that. Just my 2 cents.
Postal
I think it is fine. I would prefer you do longer intervals at 10K pace vs 5K paced intervals with 2 min recovery. The Sunday before race it would do the marathon paced miles in the middle of the 8 miles and do 3-4 miles and some striders and then not do the tempo and 4 X 800 on Tuesday (too close to race and do only miles and 4-5 X 200M). Just my thoughts.
Thanks for all the great advice. I removed the Thursday tempo runs and added a few more easy miles to my Friday runs. I also added some race pace miles to my long runs as well. I joined a running club this week and the TDB on Tue. below will follow whatever track workout we do on that day. I only wish I can do interval and tempos on Wed. However, my personal schedule doesn't allow this. This is my second 10K and Half marathon. I think it's a good step forward from the intermediate training schedule I followed on the Nike+ web site. Here's my new schedule. Week Mon Tue Wed Thu Fri Sat Sun Total Wkly 1 Weights 5 2 5 2 Rest 10 24 (Interval,4x400, 400 recovery) (4x100 strides) 2 Weights 5 2 6 3 Rest 11 27 (3xhills) 3 Weights 5 3 6 3 Rest 11 28 (Interval, 4x400, 400 recovery) (4x100 strides) 4 Weights 6 3 7 4 Rest 12 32 (Interval 4x800,300 recovery; 4x400,200 recovery; 1 Mile Pace) Last 3 miles goal pace 5 Weights 7.5 3 7 5 Rest 12 34.5 (Interval 4x1600, 600 recovery; 5K pace) (5x100 strides) 6 Weights 7 5 Rest 1.5 6.2 7 26.7 (Tempo 3 miles) (4x100 strides) 10 K Race 7 Weights 7.5 3 7 5 Rest 13 35.5 (Interval 4x1200, 600 recovery; 5K Pace) (5x100 strides) Last 3.25 miles goal pace 8 Weights 7 4 8 5 Rest 14 38 (Tempo 4 miles) 9 Weights 7 4 8 5 Rest 15 39 (Interval 12x200, 200 recovery; 1 mile pace) 6x100 strides) Last 3.75 goal pace 10 Weights 7 4 8 5 Rest 15 39 (Tempo 5 miles) 11 Weights 6 4 7 5 Rest 8 30 (Interval 8x600,200 recovery) Last 2 miles at goal pace 12 Rest 5 3 4 Rest 1.5 13.1 27.1 (Tempo; 4x800, 1-3 mins recovery) (4x100 Strides race pace) Half-Marathon Race
Two questions:
1) Why such a short recovery for interval training?
2) What do you think weight training, instead of running, would do for your running a half marathon?
Two questions: 1) Why such a short recovery for interval training? 2) What do you think weight training, instead of running, would do for your running a half marathon?
1) I run with a group during my interval training. We were running 1:1 interval/recovery ratio for a while then shorten the recovery after our training progressed.
2) I've been weight training for years. Now, I only weight train for 30 minutes a week on Mondays. Mostly, high intensity fast pace workout. My weight training gets my body pumped like a good tempo run. So, this is my cross training. I think the weights help my hips. I stop doing squats last summer then started having hip and IT band issues. I think I developed an imbalance in my leg muscle. Once I added squats back into the mix, my issues went away. I know running will probably help more than weights for my half marathon. However, I just went from 3-4 runs per week to 5 runs per week. After some time here, I will add additional run workouts. But, I don't think I'll give up the weights. You can take a look at my weight training on Mondays. I don't think it's much at all.
© 2012 RunningAHEAD.com. All rights reserved. | Privacy