Do I have to go so slow?

4 watchers
Jul 2015
9:37pm, 14 Jul 2015
5 posts
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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'!
Jul 2015
9:49pm, 14 Jul 2015
2,166 posts
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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.
Jul 2015
10:07pm, 14 Jul 2015
56 posts
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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.
Jul 2015
10:15pm, 14 Jul 2015
935 posts
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TeeBee
My 10K and Half marathon PBs (still in place from 2008) were achieved following a runner's world smartcoach plan. Just saying :)
Jul 2015
8:19am, 15 Jul 2015
1,240 posts
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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.
Oct 2015
5:40pm, 11 Oct 2015
6 posts
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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!
Oct 2015
9:09pm, 11 Oct 2015
10,882 posts
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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?
Oct 2015
9:12pm, 11 Oct 2015
2,437 posts
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Molesy
Well done JB bunting
Oct 2015
11:04am, 13 Oct 2015
8 posts
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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.

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Maintained by jamesbriggs
Hello All.

Over the course of the last year I've built up to routinely running 15-20 miles a wee...

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