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Balance of speed reps v Temp runs. One per week only?
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I've looked at the runnerw world smart coach plan for a 1/2 marathon. See link below. http://www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.htmlit only has one hard training run per week.. either a tempo or speed. And, for the 1/2 marathon it only has say 4 speeds of 1600 m x 3, then x4 , then x5. so very hard.. the rest is tempo runs. And the remainder of the runs are at the same pace.. no slow runs. natural questions > Does this mean tempo runs are more important than speed work for a quality 1/2 marathon? I'd always consider speed reps more important.. this makes we re-consider,, > Do slow runs really matter.. is it better to do less running forget slow runs (except recovery) and always do quality runs..? interested in views on this.. I was considering of Tuesday speed reps : Thursday temp. and other runs between in the run upto cardiff half..
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I think you need to look at your own limiting factors rather than following some generic plan from Runner's World or trying to find a magic formula that doesn't really exist.
You're very unusual in that your long distance times are fast relative to the short distances. I think you'll struggle to improve your half marathon time without taking quite a bit off your 5k PB.
So I'd say, for you, speed work is more important. And not just the same old speed endurance sessions of 5 * 1k with short recoveries. Maybe think about throwing in some more pure speed based sessions. E.g last night my session was 2 * 1k with 12 mins recovery then 5 * 200 with 3 mins.
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My longer race times tend to be a good deal better than my short ones. I have been focusing on 5km lately in an effort to boost my speed. Im convinced that if I can get nicely under 18 minutes for 5k I should break 80 minutes for a half. Im maintaing a good long run every week to build my stamina plus I'm being more disciplined about speed. It feels like im attacking the problem from both sides. Im racing regularly now too.The only thing left to do mow is to increase my miles. Good to see im mot the only one dead set on a good Cardiff Half. 
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Lyndon - I think you've misunderstood what Ed has just told you.
5km isn't speedwork - it may be a little quicker than a half-marathon, but it's still hugely endurance based.
It's unfortunately a malaise in our club.
Running is a remarkably simple activity bssed on endurance and speed.
And to improve your racing ability at any distance, you have to run at faster than race pace.
If your want to go to the extreme, try 10 x 100 metres with 20 seconds recovery. Your calves should be screaming after that. Have 3 laps jog recovery and repeat. If you do 3 reps like that you might understand what I mean.
The day after a speedwork session should be easy - you'll need to recover.
Things like 800, 1000, and 1200 metre reps are endurance based and should be done in the winter, when the endurance base is formed. Read any book on periodisation.
I would never recommend, under any circumstances, following schedules in magazines or the internet. How can they be personal? A speed based training group would be hugely beneficial, but choose your training partners carefully.
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I agree with Mick it would be great having a speed group and it would be great if the club promoted the track a little better.
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Originally Posted by: Mick McGeoch  Lyndon - I think you've misunderstood what Ed has just told you.
5km isn't speedwork - it may be a little quicker than a half-marathon, but it's still hugely endurance based.
It's unfortunately a malaise in our club.
Running is a remarkably simple activity bssed on endurance and speed.
And to improve your racing ability at any distance, you have to run at faster than race pace.
If your want to go to the extreme, try 10 x 100 metres with 20 seconds recovery. Your calves should be screaming after that. Have 3 laps jog recovery and repeat. If you do 3 reps like that you might understand what I mean.
The day after a speedwork session should be easy - you'll need to recover.
Things like 800, 1000, and 1200 metre reps are endurance based and should be done in the winter, when the endurance base is formed. Read any book on periodisation.
I would never recommend, under any circumstances, following schedules in magazines or the internet. How can they be personal? A speed based training group would be hugely beneficial, but choose your training partners carefully. Cheers Mick I felt doing a regular 5km would give me a little benefit in helping towards a good Half but im doing at least one speedwork session a week also. I have been mixing it up with hills, track, treadmill based or anything that pushes me above target pace for sustained periods. Not very scientific but Im hoping it should get me there.
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Mick I will try that speedwork you mentioned by the way. 
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James - Instead of copying that programme from Runnersworld why don't you just copy what your fiancé is doing !!!!!! It's obviously working for her. (That one's for you Beatty !!!!!)
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Evatt,
As you know my intention is not to copy a training program but get a better understanding of the best option that work for me.
My schedule often means my runs are at awkard times meaning they are not always teh quality i'd like. I've done many runs at 9pm.
Hows your goal of beating me at a 5k comming along this year ?
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Oh dear! I'm afraid I don't like the Runners World idea of a training plan. It's far too artificial & not nearly personal enough. It also seems to be biased to just increasing mileage, without specific intense training & sufficient recovery.
Here's a very simplified version of my own training regime that I think I have demonstrated has worked for me recently. It's open for criticism! Please feel free to critique it!!! That's how we learn & progress.
Sun - long run
Mon - 9.1miles incl 4x1.2mile 2min recovery, 10mile race pace or better
Tues - day off recovery
Weds - 8.5miles incl 8x0.5mile short recovery based on heart rate, 10k race pace or better
Thurs - easy 7miles + run in water zero gravity session in the pool
Fri - 8.4miles incl 14x0.25mile 2-3min recovery 5k race pace or better
Sat - day off recovery
All the intervals are based on pace & I find hard to complete. Heart rate is monitored & reviewed afterwards to ensure I'm hitting the right ballpark. I have an easy week every 5th week tapering to a race. This allows recovery. I also swim every day except Thurs. The regime is highly modified if I'm racing a lot which is usually the case over summer.
I don't view cardiovascular/pulmonary as the limitation. It's leg speed i.e. muscular. I suppose I should be doing more short speed related sessions including multi pace training, but I have to approach this very cautiously to avoid injury. I think there is an age related issue here also.
What do you think? |
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Howard, just wondering whether the extra 0.1 miles on Mondays session was a key factor? :)
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It's the synergistic sum of a number of small changes, Stu...  |
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Balance of speed reps v Temp runs. One per week only?
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