Newbie training query – 5k / 10k improvement training
12 watchers
Jun 2013
11:46am, 12 Jun 2013
14,446 posts
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DeeGee
3 - 5 miles twice a week, plus a "long run" at weekends with the aim of completing a half marathon, so the long run being 7-11 miles. Probably about 20mpw in 2007. I'm aiming to clear 200 miles a month most months this year. 40 miles is a bad week for me at the moment. |
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Jun 2013
11:46am, 12 Jun 2013
14,447 posts
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DeeGee
Obviously, the first sentence was my mileage in 2007.
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Jun 2013
11:51am, 12 Jun 2013
1,445 posts
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Dooogs
Your 2007 mileage is similar to mine then (about 15 - 20 mpw) - unsurprisingly, my 5k PB is between your 2007 and 2008 numbers (23.38). I fancy trying to get my mileage up but I don't see myself finding the time to get it much past 20 mpw alas (esp. not at Gobi's recommended speeds!)...
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Jun 2013
12:24pm, 12 Jun 2013
14,448 posts
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DeeGee
I have an incredibly tolerant wife, and work running distance from home. I'm pretty certain that my base mileage is run at far faster than Gobi would reccommend. |
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Jun 2013
12:28pm, 12 Jun 2013
1,449 posts
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Dooogs
I presume (although I'm only guessing) that Gobi's recommended speeds are based on current PBs rather than a flat 'one size fits all' recommended speed? If your 5k PB is 25% fast than mine, presumably your recommended base speed should be proprortionately faster? (otherwise, Gebresellasie and friends would be training at 10.30 per mile too!) |
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Jun 2013
12:31pm, 12 Jun 2013
14,450 posts
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DeeGee
Yes, they are based on current PBs.
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Jun 2013
1:45pm, 12 Jun 2013
118 posts
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Ceratonia
For comparison, a rather less impressive improvement in parkrun PB than DeeGee's... 2011 23:53 (off avge <10 miles per week) 2012 23:12 (~12 miles per week) 2013 22:58 ( off ~20 miles per week avge so far). Until last few weeks, bulk of those miles would be at 6m-6m30/km, probably in line with Gobi's suggestion. The extra running has seen my 10k time go down from ~60 to 51 in the same period though and I expect to beat both 5k & 10k times soon. |
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Jun 2013
2:46pm, 12 Jun 2013
1,459 posts
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Dooogs
You've improved that by a minute in two years through - that's not bad at all (and faster than I can run!)...
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Jun 2013
4:06pm, 12 Jun 2013
120 posts
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Ceratonia
Not sure what happened to my post there. Should say 2011 23:53 (<10 miles per week) 2012 23:07 (12 miles per week) 2013 22:58 (20 miles per week) 10k time has gone from 60 to 51 minutes, however. |
Jun 2013
3:56pm, 14 Jun 2013
51,451 posts
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Gobi
it is all in simple maths
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