DFW running club mark 3!! ALL ARE WELCOME!!

bj-sailaway

By the way, does £10 sound reasonable for a 10K run? I've got all paranoid about pricing now! But, the plus side, is there is no fund raising involved - woo hoo!

RichOneday_2

Evab - Really well done on the distance work, you're approaching this marathon training well..Snowdon will be beaten!:D

JJ - Good to see you back. Will add the races later on.

BJ - I think we've got all the racing plans sorted through to January now so probably wont be able to fit that 10K in, thanks for the info though. As for £10 for a 10K...sounds about right. Certainly better than the £25 that I've paid for next Sunday.:eek:

becky_rtw

I dont follow training plans - I just do my own...

Key ingredients are:
1 long run starting at about 10k and building up by 2 miles every other week, but 1 week of 4 or so should be a drop back week so it might go 6, 8, 10, 8 or something like that...
1-2 speed sessions (say 5k race and fartlek)
1-2 recovery/slower runs - starting at 4 miles up to about 13 miles getting longer every 4 weeks or so...
1 of these runs should be a hill run preferably but its not essential...

Then I fit that around my week..

So for me speedwork is Tues & Sat, LSR is Sun and Weds/Thurs are the other two, then if I feel I am doing too much I drop a speed session oran easy run - the most important is the LSR. If you cant get speedwork in a tempo session where you run at 30 second per mile off your 10k pace is absolutely fine to start with

Mix it all together and see where it takes you as you go along...if you are tired do less, if you arent do more - thats it really!

becky_rtw

Well done evab on the long run - tres impressive

jjwhittle1981

Rich I hope that the momento is something to shout about after paying £25 out!

RichOneday_2

jjwhittle1981 wrote: »

Rich I hope that the momento is something to shout about after paying £25 out!

I'm expecting 10 years worth of free BUPA membership to be thrown in for that price!:p

evab_2

Thank you Becky and Rich, I felt OK for most of the run hard work for the last two miles but really pleased to beat another psychological and physical goal. I'm absolutely shattered now and a little bit of pain on my feet but other than that just a bit stiff.

I think my brother is getting worried that I'm turning into a decent runner, he tries to find out what times I've done. He's doing London mara next year, but he's 4 years younger than me so should be fitter so I'm not letting on!:D

bj-sailaway

Rich, £25!!!!!!! Are you running around Buck. house?!

OK, £10 now sounds good.

Becky, thank you! I've got a plan from the runners world site, but it's very rigid, and I've no idea how I'd fix my speeds as rigidly as they state.

I'll use your 'recipe' as a benchmark to start from. I guess you're just used to knowing roughly the speed you're running at? I'm beginning to really dislike the Garmin watch, I spend too much of my running time looking at it and trying to work out if I need to speed up or slow down! My best run the other day was when I ran - and totally ignored the bloomin' watch!

Ukevas

becky_rtw wrote: »

Well done evab on the long run - tres impressive

+1...she tryed to sneek that one in :rotfl:.

:T:T:T

bj-sailaway wrote: »

Rich, £25!!!!!!! Are you running around Buck. house?!

£25... bargin compared to mine this weekend :P

bj-sailaway

RichOneday wrote: »

I'm expecting 10 years worth of free BUPA membership to be thrown in for that price!:p

Ah, and you'll be so fit, 10 years BUPA wouldn't cost them a penny anyway!