Forums >General Running>You be the coach. Mold me.
Arrogant Bastard....Ale
Runners run
E.J.Greater Lowell Road RunnersCry havoc and let slip the dawgs of war!May the road rise to meet you, may the wind be always at your back, may the sun shine warm upon your SPF30, may the rains fall soft upon your sweat-wicking hat, and until you hit the finish line may The Flying Spaghetti Monster hold you in the hollow of His Noodly Appendage.
Mikey's pretty much got you covered, I'll just add you'll probably want at least one hard run half marathon in your plan. Maybe even a 30k if you can find one. Those races will give you the best idea of a target pace for your full, using pace calculators from shorter distances can give unrealistic goals. Nothing wrong with a stretch goal, but take it too far beyond a stretch goal and it can become a very unpleasant experience. Best of luck to you.
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Hawt and sexy
I'm touching your pants.
Certified Running CoachCrocked since 2013
I would do a couple 5 more 5K before July 4th. It is a great distance to measure progress and also training paces.
You happy?
I'm allergic to mold.
It looks like your easy/long runs are too fast and your tempo runs are a bit too slow. Plug your 5k time in the McMillan calculator or something similar and you'll see what I mean.
Plenty of programs have speedwork as an element only one day a week. So I wouldn't worry about only one speedwork day a week as being too easy.
Don’t think that I will get 5 in. I don’t really like the 5K distance. I’ll try to get 2 in. Yes, I meant a couple (typo). Make each 5K race a quality day - run a couple easy miles before and a couple easy miles easy after. This provides a great conditioning effect.
Thanks, I’m allergic to tree pollen, fertilizer, and penicillin.
Are we there yet?
So finally here are the questions for you..... 1) Should I increase to 50+ base before June 1st? I've only had 1 50+ week before. 2) How far for long runs and what type of long run patterns do you suggest (ex. 15/16/17/18/19/20 or 18/20/16/21/17/22)? I'm at 12 right now. 3) What's your preference on hard runs? How many miles for tempo and MP runs? Track suggestions? I run the hardest hills I have most days (which aren't that hard about 1/4 mile, low grade) Hill repeats? 4) What do you think a reasonable peak mileage is? Egg
I'm using my 41:20 10K time in McMillian for my paces. I am pretty sure I am at least that fit. Calculator says 7:55 to 8:25 for easy runs, 7:55 to 8:55 for long runs, and 6:45 to 7:02 for tempos. Today my tempo run was 2.8 miles at 7:07 pace, so I guess yeah it was a little slow but not by much. The total tempo pace in my log includes warm-up and cool down.