DFW Running Club!!

sallyx

Evening All

Its been quiet today (relatively). Rich I take your point about rest (think I have got the message!) Now I just need to come up with some kind of training plan starting next week. I can do 3 runs a week 1 long one on a weekend and wed and Fri. What distance should I start with, what distance should each run consist of and at what rate. Then what increase should I be aiming for? Obviously I will know whether I have a place for the marathon first week Oct so I can then decide whether I need to train for that or just keep a standard mileage a week and try and improve speed

Good luck at the half everyone, I am expecting some great times from you both!

Website stuff for the club sounds great and everyone has some really good ideas, don't think I need to add my pennith (sp)

RichOneday_2

sallyx wrote: »

Evening All

Its been quiet today (relatively). Rich I take your point about rest (think I have got the message!) Now I just need to come up with some kind of training plan starting next week. I can do 3 runs a week 1 long one on a weekend and wed and Fri. What distance should I start with, what distance should each run consist of and at what rate. Then what increase should I be aiming for? Obviously I will know whether I have a place for the marathon first week Oct so I can then decide whether I need to train for that or just keep a standard mileage a week and try and improve speed

What made you think I was referring to you?

In terms of training, in the absence of a specific target at the moment, the main aim would be to make each of the 3 runs at least 4 miles long and walk as much as you can on the rest days during normal activities.

By doing 3 runs per week you are allowing full recovery between runs so you should feel strong going into each run and progression will come. It would be ideal to get the 2 midweek runs up to around 10k, but over 4 miles as a minimum.

For the long run most improvement will come from using alternation. Lets say you start with 8 miles, consecutive weeks would be:

8, 6, 9, 7, 10, 8, 11, 9, 12, 10, 13, 11, 14, 12, 15, 13, 16

These are being run for distance so no need to worry about pace, nice and relaxed.
By the time you get to 16 miles it will not be at all daunting because of the gradual build up.

That would take you to the end of January roughly, so dependent on whether London is the target the long run could continue going up to 20 miles.

RichOneday_2

cnoelj wrote: »

What is even worse is when people try to stop you to ask for directions. There are loads of people around and they pick out the person who has somewhere to go ....quickly!

It usually receives a grunt and a point at the watch from me!

Like you say, what are they thinking of?

Its like being at a football match and asking the referee for the time instead of one of the thousands of bods watching the match. Some people.

sallyx

RichOneday wrote: »

What made you think I was referring to you?

In terms of training, in the absence of a specific target at the moment, the main aim would be to make each of the 3 runs at least 4 miles long and walk as much as you can on the rest days during normal activities.

By doing 3 runs per week you are allowing full recovery between runs so you should feel strong going into each run and progression will come. It would be ideal to get the 2 midweek runs up to around 10k, but over 4 miles as a minimum.

For the long run most improvement will come from using alternation. Lets say you start with 8 miles, consecutive weeks would be:

8, 6, 9, 7, 10, 8, 11, 9, 12, 10, 13, 11, 14, 12, 15, 13, 16

These are being run for distance so no need to worry about pace, nice and relaxed.
By the time you get to 16 miles it will not be at all daunting because of the gradual build up.

That would take you to the end of January roughly, so dependent on whether London is the target the long run could continue going up to 20 miles.

Um let me think....because I didn't listen to your good advice and now Im paying for it!!

Thanks for that training plan as such. Now if I were to run 10k on the 2 midweek runs what pace should these be run at??

sallyx

RichOneday wrote: »

It usually receives a grunt and a point at the watch from me!

Like you say, what are they thinking of?

Its like being at a football match and asking the referee for the time instead of one of the thousands of bods watching the match. Some people.

:rotfl: :rotfl: :rotfl:

Must just be in your part of the world...don't think I have ever been asked and I very rarely pass anyone else when I am out so thats a bonus!

redsquirrel80

Nobody's stopped me and asked me anything yet, possibly because I suspect I look like I'd struggle to talk :rotfl:

RichOneday_2

sallyx wrote: »

Um let me think....because I didn't listen to your good advice and now Im paying for it!!

Thanks for that training plan as such. Now if I were to run 10k on the 2 midweek runs what pace should these be run at??

First of all get in to the routine of doing the workload. The 10ks should be at roughly 140 pulse which feels strong but not breathless running. Get used to taking your pulse about 1 minute after finishing and you'll get a feel for it.

Once you are comfortable with the workload it is time to ease into some quality work. I would first turn the first 10k into a 10k fartlek session so that some of the session will be done in the 150-160 pulse range, but only small bursts to start with. It may be 200m in each mile that are elevated to this level with the rest at gentle jogging pace. This will start to tease more speed and cardiovascular capacity out of the system.

Then we'll look at getting some hill work into the second 10k session. But all in good time. Get used to the workload first and then we'll take it from there....

sallyx

RichOneday wrote: »

First of all get in to the routine of doing the workload. The 10ks should be at roughly 140 pulse which feels strong but not breathless running. Get used to taking your pulse about 1 minute after finishing and you'll get a feel for it.

Once you are comfortable with the workload it is time to ease into some quality work. I would first turn the first 10k into a 10k fartlek session so that some of the session will be done in the 150-160 pulse range, but only small bursts to start with. It may be 200m in each mile that are elevated to this level with the rest at gentle jogging pace. This will start to tease more speed and cardiovascular capacity out of the system.

Then we'll look at getting some hill work into the second 10k session. But all in good time. Get used to the workload first and then we'll take it from there....

Thanks Coach
You are great you know! (being serious not sarcastic!)

sallyx

redsquirrel80 wrote: »

Nobody's stopped me and asked me anything yet, possibly because I suspect I look like I'd struggle to talk :rotfl:

Yes me too red!

RichOneday_2

sallyx wrote: »

Thanks Coach
You are great you know! (being serious not sarcastic!)

You almost said that with a straight face!