Mr Average

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sheri3004 Mar 2013 11:54am, 13 Mar 2013 15,525 posts	0 sheri3004 I'd be interested to know what you might say that I might not like.... I know my training needs a kick up the backside, especially recently.
Caterpillar Mar 2013 11:57am, 13 Mar 2013 7,716 posts	0 Caterpillar 50?! If I had time to run 5 miles a week I would be delighted.
Gobi Mar 2013 11:58am, 13 Mar 2013 50,597 posts	0 Gobi Simple really Your training is erratic at best and in reality for someone who has a marathon PB non existent. I have bust ankle and am not supposed to run(much) yet there are months where you do not much more than me. That of course is fixable with a kick up the backside :¬) Second point and as I said earlier, you run too fast which is why you performances tail off after 5km. Had a quick scan of what you do and it looks like someone told you that all your running should be between 9 and 10 min mile pace which is so far from the truth that it is damaging your aerobic development. I would surmise that even on your limited training you are often knackered.
SmileyBob Mar 2013 12:02pm, 13 Mar 2013 859 posts	0 SmileyBob Thanks Gobi - appriceate the advice, I'm already comitted to Manchester Marathon this year but will move towards the shorter stuff after that.
sheri3004 Mar 2013 12:03pm, 13 Mar 2013 15,526 posts	0 sheri3004 Yeah, it has been erratic. Stuff has got in the way too much, this year especially. I do do most of my running at 10 min+ pace though, the 9-10 min miles of the last couple of weeks are atypical. I know I need more, slower miles.... I'm not planning any longer distances for a bit though, hoping to try and get my 5k and 10k times a bit closer to where they were.
Velociraptor Mar 2013 12:06pm, 13 Mar 2013 24,434 posts	0 Velociraptor Sheri, I have some experience of improving as a fortysomething woman. As Gobi says, it involved training consistently, frequently, and not too quickly. And accepting that improvement wouldn't come all at once - it took me seven years from starting running to get my current marathon PB, and I suspect that's not quite the best I could do if I was to get stuck back into training properly for marathons.
Gobi Mar 2013 12:11pm, 13 Mar 2013 50,598 posts	0 Gobi Sheri - even with shorter work you need to SLOW DOWN the basic base work Simple training for adults who think intervals are needed is something like this Mon - REST Tues - km reps at race pace Wed - 60 mins EASY Thursday - 5 miles with 2 through 4 TEMPO (Tempo is 10km pace plus 10-15 second a mile) Friday - REST Sat - Go smash a parkrun with a mile either side Sunday - 60 -90 mins EASY As a plan this would make progress over 7 weeks assuming the easy runs are EASY and the speed is done properly. usually as a coach I have 4 variations of the speedwork just to keep you guessing Personally I would not smash the parkrun everyweek but maybe do Week 1 (benchmark) Week 4 (intermediate test) Week 7 (see results)
sheri3004 Mar 2013 12:12pm, 13 Mar 2013 15,527 posts	0 sheri3004 Thanks. I want to improve but I'm kind of stuck in a rut at the moment and struggling to get out of it!
sheri3004 Mar 2013 12:13pm, 13 Mar 2013 15,528 posts	0 sheri3004 X-post, thanks Gobi, that looks doable.
Gobi Mar 2013 12:16pm, 13 Mar 2013 50,599 posts	0 Gobi Free training plans are us :¬) The irony being this would also work mon rest Tue 60 mins steady Wed 60 mins EASY Thur 60 mins steady Friday rest Saturday SMASH THE PARKRUN with mile either side Sunday 90 mins EASY Sadly adults don't here that as every likes to big up HIIT and other do no volume speedwork rocks ideas :¬) I'm in 18 min 5km shape at the moment(someway from my running best) off 12hrs of cycling a week mostly easy and about 3 miles of running most weeks Why has my time come down from 19 mins with no specific run training ? Answer Body weight