strathearnharriers.myfastforum.org

Allan · Joined: 29 Sep 2007 Posts: 126

Hi Folks,

Can I pick your brains? I am a bit obsessed with training plans, and are looking for the perfect 4 times a week plan to get my sub 40 this year.

Having tried most of the runners world ones and santa even got me two books on running for xmas- I am now more confused than ever.

Can you advise me on that sub 40, I am about 1minute away and 12 weeks away from the challenge- all suggestions wlecome.

Thanks a lot

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Hill Fairy · Joined: 01 Oct 2007 Posts: 162

There is a saying in running that to race fast you have to train fast. My best 10K time came along when i was 3 weeks off a marathon. So if you put those 2 thoughts together you would conclude that you need to combine speed training with some endurance. I always train at tempo pace when training for 10K/half marathon. So that means running at near to but not quite 10K pace. I would suggest 3 runs of about 7 miles at tempo pace and a longer,slower run perhaps at the weekend of 10 to 13 miles. That way you will get used to running at the kind of pace you need to run at to achieve your goal and you will also build up some endurance to carry you through the last 2-3K when you are starting to flag.
Hope this helps.

ian · Joined: 30 Sep 2007 Posts: 115

It's also worthwhile spending a bit of time planning the right event. I would recommend that you look for a fast course with a reasonably big field - that way you can get dragged round by others. The Troon 10k fits the bill on both of these counts - fast and flat, with around 1,000 taking part. This year's race is on 7 May. It's pre-entry only. I'm hoping to do it.

Will Manners · Joined: 09 Oct 2007 Posts: 36

Allan, my thoughts with training four times a week would be 2 good runs at tempo (pretty brisk, but just under 10km pace) running at least 10km. add a cross country fartlek where you give it big licks on every uphill. the 4th session should be 20 minute warmup run and 3 x 5 min reps or perhaps 4 x 3 min reps. reps should be as fast as you can (gently uphill if possible) and should hurt. equal recovery time i.e. 5 min or 3 min. NO PAIN NO GAIN. By the way, i don't always practice what i preach! Good luck.