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Newbie training query – 5k / 10k improvement training

12 watchers
Mar 2013
2:15pm, 14 Mar 2013
50,632 posts
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Gobi
HUGE !!!!!!!!!!!!!!!!!!!!!!!!!!
Mar 2013
4:50pm, 14 Mar 2013
53 posts
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Dooogs
That big?!

Okaay... I'll give it a try on Monday...
Mar 2013
6:58pm, 14 Mar 2013
76 posts
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krautchen
So until what kind of weekly mileage is an increase in miles better than introduction speed work for progression?
And if one decides to slow one's running down, should that be accompanied by an immediate increase in mileage (due to drop in intensity)? If so, what kind of increase?
Thanks!
Mar 2013
7:23pm, 14 Mar 2013
1,350 posts
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sLickster
Everyone is different...but my experience was doing only 10-12 miles a week for 6 months when I started, in which time I got better times, then I did 20 miles a week for a good while, again improving my times, then I introduced speed work and improved my times, then, well, then I got other priorities and just ran for pure enjoyment and didn't worry about times :-)
Mar 2013
10:07pm, 14 Mar 2013
50,634 posts
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Gobi
A bit like base you could keep adding miles until you plateau

Comes down to the time you have in life.

If you have 5hrs to train do base for 5hrs until you plateau then add 1 speed session etc ......
Jun 2013
9:06pm, 10 Jun 2013
235 posts
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Lee Wren
hi all, i once remember looking at a graph that showed you how much you could reasonably expect to improve on your first 5k times, it was on this site i just can't remember where, it may even have come from Fetch, anyone have any idea where i can find it?
Jun 2013
10:00am, 12 Jun 2013
117 posts
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Ceratonia
I remember seeing that, too. An analysis of parkrun results showing how much the average runner improved over their first 2,5, 10, 50 etc. outings. Not sure whether it was here or elsewhere. "Crispy" posted this sort of thing on the parkrun website in the past, but it all seems to have been removed. Believe parkrun discourage people from scraping data from their website for this kind of thing; presumably to minimize the stress on their servers.

This website has some analysis of average times for various parkruns at different times of the year and average times comparing some parkruns. roadracestatistics.org.uk
Jun 2013
10:18am, 12 Jun 2013
1,426 posts
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Dooogs
Thanks for the link, Cera – I’ve not seen that before.

Some interesting parkrun stats there – either Huddersfield has some statistical anomalies or the increase in participation has rendered those stats a bit out of date. My parkrun PB is 23.38 with all my times so far being between that and just under 25m. According to that site, I should be about a minute behind the middle of the pack for men but I’m usually between the 30th and 40th percentiles. I wonder if those stats were run when there was a higher proportion of “serious runners” in parkrun than now?

Anyway, I’d be interested in seeing graphs of typical improvements from early times soon, having hit a bit of a barrier in the high 23s…
Jun 2013
10:59am, 12 Jun 2013
14,445 posts
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DeeGee
No graph. Data sample of 1. Not statistically significant.

2007: 5k: 26.23
2008: 5k: 23:00
2012: 5k: 18:46

Fundamental difference being mileage.
Jun 2013
11:03am, 12 Jun 2013
1,440 posts
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Dooogs
Oooh - that's not a bad improvement, DG. How did your weekly mileage change during that timeframe?

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Maintained by Dooogs
Morning, everyone

I’ve just started running after about 20 years off (the lardiness was getting...
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