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Mar 2011
10:34pm, 20 Mar 2011
111 posts
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Marchbanks
You should be able to do it by the sounds of ^^ it! Have you got one planned?
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Mar 2011
10:36pm, 20 Mar 2011
10,809 posts
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Pammie
Its one of them it depends answers
Some people can get away with less training and do annoyingly well 
Others like me do better on more miles - i've noticed when i do 40+ mpw my race results are much better though its been a while since i did that
I think the first important part is due to your life commitments ie. family, work etc how long you can devote to training each week. But generally speaking more miles do mean faster times up to a point but don't rush out and double your mileage or owt silly like that gradually building up and these people who might say you don't have to run that much because they run 10ks in 42 minutes on 15 mpw (as an example) bet they could run faster running a few more miles
Sorry if speaking out of turn just a bugbear of mine.
Its about training wisely and smart and not doing the same things all the time gradually changing little things
Sorry i waffle as well
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Mar 2011
10:36pm, 20 Mar 2011
23,341 posts
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Hills of Death (HOD)
Not until Summer got VLM then Half Ironman.
So could fit them in later plus I'll be fitter too
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Mar 2011
10:37pm, 20 Mar 2011
270 posts
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SuperDave!
I sought advice off an anonymous fetchie/clubmate, and it's sped me up considerably in a few months:
Typical week:
1 x long run
1 x interval or hill session with club
1 x tempo run
1 x whatever i feel like, usually a 5m plod or extra hill session if I feel adventurous
I personally found the hill work improved me the most.
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Mar 2011
10:38pm, 20 Mar 2011
23,342 posts
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Hills of Death (HOD)
It'll a good formula SD
as a minimum
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Mar 2011
10:40pm, 20 Mar 2011
271 posts
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SuperDave!
true
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Mar 2011
10:42pm, 20 Mar 2011
272 posts
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SuperDave!
1k reps are the work of the devil, but a great way to get used to learning to run at pace.
Hark at me. Talking like an expert.
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Mar 2011
10:46pm, 20 Mar 2011
112 posts
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Marchbanks
Gosh Pammie not you don't waffle, I do and need shutting up sometimes. I understand, really I do. Fella approaching 40 in our club runs just on club nights...ONCE A WEEK and the occassional Sunday and pulls off a 42 10k on a good day grrrr.
I am adding 3 miles a week onto my training, with the clocks going forward I benefit with having little kiddies at home so spring to autumn I ust take advantage of this year.
HOD - I've just come from your profile and memory is poor, it's a sub 3:30 VLM you're hoping for?
SD - That is what I've just recently started doing so big smiles on my face at the moment! Adding a couple of easy 3 mile runs on the end of a hard session too, read it helps your body push on through fatigue. I have only done one hill training and maaaan did I feel my arse the day after, very good workout and I guess I should stop avoiding them since I live in North Wales and the majority of races have a few hefty hills plonked in
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Mar 2011
10:50pm, 20 Mar 2011
23,343 posts
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Hills of Death (HOD)
I'm not fit enough for 3.30 this time prob go round 3.45.
Guy who used to go our club is 5 years older than me runs twice a week and does 39m 10ks. He moved I bumped into him at My GF XC which I guested at said he only runs 1/2 a week he beat me by 5 mins FFS
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Mar 2011
11:00pm, 20 Mar 2011
43 posts
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Adders
I good session for 10k training is mile reps IMO... do 4-6 x 1 mile at SLIGHTLY FASTER THAN 10K PACE with 2 mins recovery. do 4 reps at first... progress to the much more challenging 6 reps. Tough session, but very effective for lactate threshold boosting.
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