Self anointed title
I've got a fever...
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
Future running partner.
Hi guys and girls! I wonder if I could trouble you for the benefit of your collective expertise? I am trying to go under 60 mins for 10 miles (goal race 07 March). This is a big stretch target. Very big. Current level - 1/2M pr is 1:27 (but I think I'm in about 1:24 shape right now). Can run 10m in 65:00 during a steady training run. Mileage has been variable, but looking at around 100mpw for the next 2 months. This made up of doubles Mon - Fri, single run Sat and Sun. This breaks down to speedwork Tue and Thu, med long Wed (12 - 15, could be fartlek), long run Sun (20m ish), the remainder will be easy running. Haven't done much speedwork recently as I have been preparing for a 50m ultra - now that is out of the way I want to dramatically improve my speed at shorter distances in order to make my ultra cruising speed a bit easier/faster. My question is this: If I have 2 days per week of speedwork, what should I be doing to maximise my chances of going under the hour? Mile reps? 800m reps? Tempo runs? I know the answer is probably a mixture of these - but could anyone give me an idea of some decent workouts with my goal in mind? Many thanks
Ryan
Globule - I did the session you recommended: http://www.runningahead.com/logs/a6651ce14cc64c9bb812559b63ff4f59/workouts/522a8261d28e40cc8c81ea2fab35ca0f Somehow I remembered it as 5-4-3-2-1-5-4-3-2-1 (!!!!!!!!!) and not 5-3-1-5-3-1 as you had suggested... It was hard. Dude, it was hard.
No s**t it was hard, f**khead.
The turn (from 1 back to 5) hurts, doesn't it?