Do I have to go so slow?

4 watchers

jamesbriggs Jul 2015 9:37pm, 14 Jul 2015 5 posts	0 jamesbriggs Ha! This is getting very interesting. I just stuck my 5k pace into the attackpoint calculator and yes, my easy pace is 10:44 - 11:20 which puts the RW one at the faster end - albeit over a very short distance. I will have a look at Furman. And yes, I should go to Parkrun. My local one is Wimpole which, as I remember, is a bit 'undulating'!
Molesy Jul 2015 9:49pm, 14 Jul 2015 2,166 posts	0 Molesy Well short distance for run 1 week 1, on Sunday you'll be doing your long run at the same pace and next week you'll increase your pace and your distance.
falcarius Jul 2015 10:07pm, 14 Jul 2015 56 posts	0 falcarius On pretty much all my half marathons I have done, I was doing something like the following: First month - Tue-2M Thu-6M Sat- 3M (parkrun) Sun-8M Second month - Tue-2M Thu8M Sat-3M(parkrun) Sun 8M Last month - Tue- 2M Thu-8M Sat-3M (Parkrun) Sun-10M parkrun =maximum effort and speed 2mile = 30 seconds slower maximum effort and speed 8 mile = As close as Half marathon pace as possible 10 mile = 1 minute slower per mile pace than expected half marathon pace.
TeeBee Jul 2015 10:15pm, 14 Jul 2015 935 posts	0 TeeBee My 10K and Half marathon PBs (still in place from 2008) were achieved following a runner's world smartcoach plan. Just saying
Fitz Jul 2015 8:19am, 15 Jul 2015 1,240 posts	0 Fitz I've used RW Smartcoach many times to compile training programmes. I too find it comes with run paces that feel too slow, especially in the early days - things hot up later if you select hard training rather than maintenance. What it is good for, especially for beginners, is getting into the routine of running 3-5 times per week, varying the pace and bringing in a bit of tempo and speed work. And of course you can tailor it to exactly the number of weeks to your chosen race goal. I would say persevere with Smartcoach if those elements work for you, but have a few goes at setting the pace targets with reference to recent race times or even target race times. Good luck.
jamesbriggs Oct 2015 5:40pm, 11 Oct 2015 6 posts	0 jamesbriggs Just checking back in... So, with 12 weeks of Smartcoach during which I missed a week due to illness (fortunately an easy week) I just ran 2:00:00 – freakily bang on my target. So from this sample of one I reckon it's not as bad as I thought!
Dvorak Oct 2015 9:09pm, 11 Oct 2015 10,882 posts	0 Dvorak Well done You will have to update your "about me" now. And maybe put in your race portfolio. PS did you do any parkruns?
Molesy Oct 2015 9:12pm, 11 Oct 2015 2,437 posts	0 Molesy Well done JB
jamesbriggs Oct 2015 11:04am, 13 Oct 2015 8 posts	0 jamesbriggs Never got to a Parkrun but I have a barcode and it's on my to-do list for before the end of the year. My son (8) wants to race too so I'm going to find a junior one for him too.