Sep 2008
3:25pm, 2 Sep 2008
5,008 posts
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Red Tomato
Definitely, even though everyone says they run at their own pace, you get to know other peoples' paces and I tend to latch on to ones that go the pace I want to. I would never run that fast on my own. Also we have ( usually) a very good coach who will advise us to slow down if he thinks we are going too fast.
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Sep 2008
3:27pm, 2 Sep 2008
550 posts
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Tinytia
Defo gonna give the club a go after this mara training lark then RT having a 'nemisis' to chase could work wonders...wonder if HE wears lycra
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Sep 2008
3:41pm, 2 Sep 2008
5,117 posts
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Don't do them eyeballs out you will just take longer to recover, you don't need to go faster than 5k pace, 5km pace max.
E.g. if it says 8miles with 5*1km then I will subtract the 5km and approx recoveries from the 8 miles, then take away whatever warmup you do, whatever remains becomes a warm down run after the session.
I tend to do the sessions on a treadmill
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Sep 2008
3:54pm, 2 Sep 2008
5,015 posts
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Red Tomato
oh. that's not quite so fun then, mind, I wouldn't do a whole 1K at 6min. miling.
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Sep 2008
4:09pm, 2 Sep 2008
11,902 posts
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Jigs
Thanks for your replies guys...ooh! that rhymes
Going to do this on the road (quietish) after 2.5 mile warm up, then jog home after.
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Sep 2008
4:36pm, 2 Sep 2008
5,122 posts
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meant to say no faster than 5km pace, 3km pace max!
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Sep 2008
5:01pm, 2 Sep 2008
551 posts
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Tinytia
That's how I do them Jacobi
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Sep 2008
5:22pm, 2 Sep 2008
11,903 posts
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Jigs
Eh? But then 3k max IS faster than 5k pace!
I'll just stick to the 5k pace, if that's ok
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Sep 2008
5:22pm, 2 Sep 2008
5,132 posts
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Read 5km - 3km pace
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Oct 2008
1:50pm, 3 Oct 2008
239 posts
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Pricey_
Been quiet on here for a while but thought I'd pop in and update on my progress in relation to P&D. Am incorporating alot of the theory from Advance Marathoning & Road Racing for Serious Runners into my training. A typical week has looked like this:
M: Rest T: AM - 5m easy, PM - 10m including strides session W: 13m including VO2 (6 * 1k @ 5k pace) T: AM - 5m easy, PM - 6m easy F: 10m including 6m Tempo S: 6m easy S: 17m progressive
I've found Road Racing for Serious Runners an extremely good book and my example week above includes the key components for improvement described in the book. Namely: Strides, VO2, Tempo, progressive run, midweek medium-long run, consistent double days
There's a conversation about about how to incorporate the intervals - I favour the same approach as Jacobi. Based on the session above, I run 5 miles easy, then do the intervals, which leaves <3 miles at the end for warm down.
I wanted to include both VO2 and Tempo every week to maximise benefits so I doubled the midweek medium-long run as a VO2 session. I found advanced marathoning gave more focus to tempo runs (which are more important for marathons) but as I'm not running a marathon for a while, the VO2 has equal importance.
I've gone from one double day (which was incorporated as a result of advanced marathoning schedule) to two and will be adding a third in a couple of months.
Only started progressive runs a couple of months ago and they seem to be getting easier & quicker (that's got to be a good sign)
The VO2 session, whilst hard, has been a massive benefit. The addition of the second double day has also provided an unexpected boost to endurance (IMO).
The short of all this is I've broken my 5k PB by 30 seconds, 10k by a minute and am confident of taking another 1-1.5 minutes off next week, also hopeful of taking 2 minutes off my half mara PB at the end of this month - time will tell I guess.
I ran a 19.6m stage of the Round Norfolk Relay a couple of weeks ago and having not run that far since FLM (longest training run is 17 miles), I treated it as a progressive long run. Despite not training that distance I put in a very solid performance and was only a couple of second per mile slower than my marathon PB. I felt very strong at the finish (was running sub 6m/m) and could've kept going. Given I ran the first 8 miles as an easy paced warm-up, I think it's a great reflection of the training.
My advice to anyone who likes Advanced Marathoning is BUY ROAD RACING FOR SERIOUS RUNNERS! It will help your running all round and is a fantastic book.
Trust in P&D
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