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Mar 2013
2:57pm, 11 Mar 2013
10 posts
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Dooogs
Lots of off-road trails / footpaths round here but it's pitch-black in the evenings here and the terrain is rough enough to twist an ankle pretty easily. I’m planning on trying a lot more cross-country / trail running in the summer, once it’s daylight at 9pm…
Strictly against the Highway Code but I’ve found that the best solution on an icy night is to run on the road itself (facing the traffic), as they're well-gritted here, and just switch to the pavement if there’s a vehicle coming. The only downsides so far have been a) jumping on to an icy puddle on the pavement once and b) nearly tripping over a roadkill fox carcass …
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Mar 2013
3:02pm, 11 Mar 2013
28,427 posts
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Hills of Death (HOD)
When you've settled on a 40 mpw then intro some speedwork as a treat 
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Mar 2013
3:02pm, 11 Mar 2013
50,567 posts
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Gobi
MM - the true point is at plateau
so if you have 20 miles a week you do them all easy until you stop improving
if at this point you do not have the time to add more volume then you add speedwork, just one session
repeat until plateau
add 2nd speed session
repeat until plateau
when you get to 20 miles a week and 2 speed sessions plus no progress then you need to make a decision.
Accept where you are or cut back on speedwork and add more volume and repeat the above process.
Obviously as pace you get PBs your training paces may get faster therefore you may get more miles for the allotted time therefore stay at easy for longer etc.......
The reality as a coach is
meet runner
they run a bit
they demand speedwork
you put some in just so they don't whinge
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Mar 2013
3:07pm, 11 Mar 2013
28,428 posts
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Hills of Death (HOD)
You did that with me then forgot to mention keep away from the pies
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Mar 2013
3:11pm, 11 Mar 2013
11 posts
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Dooogs
Eek... at the moment, 20kms a week looks aspirational... I may need to outsource our toddlers...
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Mar 2013
4:25pm, 11 Mar 2013
50,572 posts
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Gobi
In that case you shouldnt be contemplating racing 10km never mind looking for pbs
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Mar 2013
4:53pm, 11 Mar 2013
13 posts
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Dooogs
Heh, probably a case of me writing the first post in a hurry and not explaining myself properly. I’ve no plans to race a 10k anytime soon – I’m well aware that I’ve nowhere near enough miles under my belt to try that (not to mention the excess girth of said belt at the moment).
My current plans / aspirations / pipe-dreams are to get faster at the 5k and to get to a point where I’m confident that I can run a 10k in one go. (a ‘go’ being a training session rather than a race, for the foreseeable future).
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Mar 2013
5:20pm, 11 Mar 2013
50,574 posts
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Gobi
Run as often as you can
Run nice and slowly
Base base base
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Mar 2013
12:06am, 12 Mar 2013
14 posts
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Dooogs
Well, that's one 10k achieved. Nice and slowly as suggested (10.3 k in 63mins) but managed to get through a moderately hilly route in one go... now to see how stiff I am in the morning...
Thanks for the advice, everyone - much appreciated.
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Mar 2013
7:06am, 12 Mar 2013
15,507 posts
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FenlandRunner
Gobi speaks the truth
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