Mar 2008
10:08am, 19 Mar 2008
111 posts
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MattTheRat
I've been loving this plan. (Doing the 18/70 plan). Much easier to do than the RW sub-3 plan as it's higher milage but doesn't have the relentless feel of the RW plans that I've used before. The different mesocycles seem to vary it enough to keep it interestingl. The key is finding time for the midweek long runs. I've been able to wfh on Wednesdays and do them then which has worked well.
I've been doing the intervals at about 90% of MHR, pushing to a max of 95% at times. This has turned out to be quite a bit higher than 5k pace, but then I haven't raced a 5k since last April, so I've been doing the pace that I think would lead to a 5k PB that I would be aiming for.
HM PB improved by 4.5 minutes to 1:20:27, so I'm quite hopeful of hitting my sub-3 target.
11 miles today including 6x1200m, looking forward to it.
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Mar 2008
11:49pm, 26 Mar 2008
152 posts
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IanRunner
As part of schedule next week it recommends doing a tune-up race of 8 to 15k but cant do any because Im at work at the weekend but I could do a run on an evening. Do you think by setting myself a fairly challenging pace I could do this alone instead?
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Mar 2008
12:17am, 27 Mar 2008
1,139 posts
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Nightjar
Only just got this book and I thinks it's great. Just done my first tempo run knowing why I'm doing it!
IR - I should think so but presumably you won't get the race experience out of it and you're going to have to be tough on yourself mentally and imagine people cheering you on.
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Mar 2008
6:45am, 27 Mar 2008
13 posts
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brighton belle
IanR - I've been wondering the same thing. In the schedule there are races on Saturdays but nothing near me. I was planning on running them as time trials but know I won't be able to run as fast as if it was a race. I assume they're before the LSR on Sunday for a reason so I'm not sure about swapping Saturday and Sunday around.
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Mar 2008
8:43am, 27 Mar 2008
2,997 posts
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hellen
IR, I havnt done any of the races. I was going to do a pretend race but then when the races were scheduled I was really tierd so thought it best not to. In the book it says that on the weeks when there is a race the intervals are just 600s so because I didnt do the race I made my intervals a bit longer to try to compensate
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Mar 2008
8:56am, 27 Mar 2008
108 posts
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Pricey_
The races are just in there as guides - you don't HAVE to race on the same days. The reason for the races is to test how you're improving, i.e. get an accurate time over an accurately measured course. You'll get psychological benefits (if all goes well), but that isn't a must have. The actual physiological benefits gained will be achievable by running a tempo run.
I think the schedule I'm using recommended a 10k race for this Saturday. I'm not doing one. I am, however, running a 5 mile race on Sunday and am building it into my LSR (2 mile warm-up, 10 mile "warm-down")
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Mar 2008
8:56am, 27 Mar 2008
254 posts
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B Rubble
IR - instead of doing the race I took a cucuit that I regularly plod around and tried to do a PB time on it. It wasn't quite like a race but the thought that the best time I had done on it was 3 years old spurred me on to push the pace.
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Mar 2008
8:57am, 27 Mar 2008
255 posts
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B Rubble
That's a cuRcuit by the way.
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Mar 2008
8:57am, 27 Mar 2008
109 posts
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Pricey_
hellen, you shouldn't really make the intervals longer, just do more of them.
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Mar 2008
12:09pm, 27 Mar 2008
3,001 posts
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hellen
Why is that stephen?
I had read that longer intervals are better for marathon training. Daniels explains how the longer intervals mean you are running at your VO2 max for longer cos on the shorter ones it takes time to get your HR up then you are nearly finished then you have a recovery and are off again but it means on each interval you are not close to your VO2 max for long. They say 5 mins is about the upper limit so I set garmin and did 5 x 5 mins with 2 mins recovery.
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