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Old 09-02-19, 12:36   #421
Lazare
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Cheers man, I'll tell him you were asking for him. He lives in Spain now, still pokering away, plays a couple of tourneys a week. He's quite the nit, but he does ok

Give us what your typical week is, effort levels, paces etc. Doesn't sound right to be gassed out on a weekend long run.
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Old 09-02-19, 12:53   #422
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Cheers man, I'll tell him you were asking for him. He lives in Spain now, still pokering away, plays a couple of tourneys a week. He's quite the nit, but he does ok

Give us what your typical week is, effort levels, paces etc. Doesn't sound right to be gassed out on a weekend long run.
Well I'm a novice from the perspective of running but this week which is week 4 is the following and necessary notes

Monday 3KM run with some strength/stretching

Tuesday 6KM no notes on pace

Wednesday 4KM run 1KM easy, 2KM race pace, 1KM easy referred to as the Tempo Run

Thursday 4KM run with strength/stretching

Friday Rest Day

Saturday 8KM run

Sunday Cross Training
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Old 09-02-19, 13:53   #423
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That's a solid week.

Keep your paces easy for everything bar that tempo section on Wed. The easy bits either side of it are v important. Warm up and cool down. It's tempting to skip them and do more of the harder stuff, avoid doing that.

Does sound like you were running your long run too hard this morn. It's an injury risk but more importantly imo, you're not getting the training benefit the run is designed to give you.

Easy running, the long run in particular is important for working your aerobic system. Building endurance. Run too hard and it becomes anaerobic.

It's hard to define 'easy' as everyone's different. Easy pace can vary too dependant on how you feel. It's better thought of as effort.

Easy effort. If you could stop at any point in your run and have a relaxed chat without being out of breath, you're in the right zone.

Should feel too slow.

What you'll find is your easy effort pace increasing the stronger your aerobic system gets. This obviously translates across all your pace ranges.

I've been doing that the last couple of years, 80 - 90% easy and have experienced huge improvement.
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Old 09-02-19, 13:59   #424
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Also, meant to say. For your Thursday run, ie, the day after a session or a harder run, dial back the effort even further. Recovery runs are vital too.

Would be tempted to switch Thurs and Fri myself, but once you keep it vv easy on those days it'll help avoid injury.
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Old 09-02-19, 14:29   #425
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Thanks Laz

I have flipped around days so I'll try that next week.

A few bits didn't go well between sleep, change of trainers, no breakfast so it's not overly surprising I was poor.
On the plus side, I definitely recovered quicker than normal today.
I knew it wasn't going well when my HR jumped quite quickly.

I'll drop in an update next week
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Old 09-02-19, 18:41   #426
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I'll be doing Corkagh this weekend as part of an 8 mile run.

Will travel to Poolbeg for a meet up for sure. You want to pencil in a date?

Also Joe, be careful with your training. Try keep it all, or most of it, easy. Keep the pb attempts for races or the odd parkrun, maybe every three weeks. Not only will you avoid injury but you'll see vast improvement.
Yeah I find it very hard to do the slow running as you donít feel like youíre making progress! Iíve got slower over the course of the month as Iíve tried to train harder just to get the fitness up. It started as a weight loss thing so it worked for that purpose but Iíd like to get faster now. Iím going to try add in some hill running too for strength.

Park run is a good barometer as I was 3 seconds slower than last time I did it, but there was a massive headwind today, so think strength wise I think it was good. I definelty need to loosen up before hand a bit better as with my formerly broken ankle itís never completely free.

What would you recommend for a weekís training, assuming ~4:15 is top race pace? Is 5min/km too quick?
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Old 09-02-19, 19:05   #427
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Yeah, 5:00 is too fast. Too fast for your vast bulk. That sort of pace serves a purpose though. E.g., a progression long run where you'll build from very easy to a decent clip over say 12 or 15k.

When you say 4:15 is your top race pace do you mean it's your 5k pace?

Mine is in and around that, 4:11 or so and most of my running is between 5:45 and 6:10 at the moment.

My goal 5k pace for 2019 is better than 3:59, when I get there the bulk of my running will still be in pretty much that range.

The gains are made at that slower pace. You're building the endurance to hold your fast pace for longer.

I'm just about to do a bit of cooking and getting kids to bed, I'll post up a sample week for you later.
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Old 09-02-19, 23:00   #428
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Been thinking about what a typical week looks like, and what to recommend.

It really depends on where you are, where you want to be and what you can commit.

Sounds like you're in the same boat as me, you want to improve at 5k.

I've learned the hard way last year that there's no quick way to get where you want to be. You need a solid base of fitness before you can succeed, injury free, at taking chunks off race times.

Good news is it's the perfect time of year to build that base. A solid aerobic base.

I'm currently in week 5 of an 8 week base building phase. The intention then is to start a 12 week 5k training plan which will have me race ready at the end of May. Just in time for a whole Summer of races and parkruns.

A typical week right now is, rest Mon, easy Tue, easy with some strides (or little bit of tempo) Wed, easy Thurs, rest Fri, progression long run Sat, rest Sun. Building to 48km per week.

It's all about mileage and consistency. If you can, run four days a week, with a long run at the weekend. Three days is fine if you're limited to that.

Keep it all easy pace for a few weeks.

Tue - 5k easy
Wed - 6k easy with 5x 100m strides
Thurs - 5k easy
Sat - 10k easy

The next week make the long run 12k, the following week make it 6k, 7k, 6k, 12k. Build slowly.

Go mad at parkrun if you want, but not every week, and include it as part of your long run. Build your mileage gradually.

Do that until late March then introduce some specific workouts, reps etc, and I guarantee you you will be running 5k in 19:xx
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Old 10-02-19, 12:27   #429
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Got back into running this past while . No structure to it just when I get a chance. I find going out and doing just a mile at a good pace has me feeling excellent afterwards. I really enjoy the sweaty after run stretches too. Will never run 17m again for a 5k but the old familiar feelings are nostalgicaly enjoyable too.
I say get out and listen to your head and body .
Running is different for everyone. Yesterday had a hangover day and nearly seized up doing nothing Gotta keep moving I suppose . Good luck to ye all say hello as you pass me and please offer up some cpr should you think I need it.
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Old 11-02-19, 15:17   #430
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Originally Posted by Lazare View Post
Been thinking about what a typical week looks like, and what to recommend.

It really depends on where you are, where you want to be and what you can commit.

Sounds like you're in the same boat as me, you want to improve at 5k.

I've learned the hard way last year that there's no quick way to get where you want to be. You need a solid base of fitness before you can succeed, injury free, at taking chunks off race times.

Good news is it's the perfect time of year to build that base. A solid aerobic base.

I'm currently in week 5 of an 8 week base building phase. The intention then is to start a 12 week 5k training plan which will have me race ready at the end of May. Just in time for a whole Summer of races and parkruns.

A typical week right now is, rest Mon, easy Tue, easy with some strides (or little bit of tempo) Wed, easy Thurs, rest Fri, progression long run Sat, rest Sun. Building to 48km per week.

It's all about mileage and consistency. If you can, run four days a week, with a long run at the weekend. Three days is fine if you're limited to that.

Keep it all easy pace for a few weeks.

Tue - 5k easy
Wed - 6k easy with 5x 100m strides
Thurs - 5k easy
Sat - 10k easy

The next week make the long run 12k, the following week make it 6k, 7k, 6k, 12k. Build slowly.

Go mad at parkrun if you want, but not every week, and include it as part of your long run. Build your mileage gradually.

Do that until late March then introduce some specific workouts, reps etc, and I guarantee you you will be running 5k in 19:xx
Thanks for that Conor, I think the other things which is interesting to me is the mental side of the run. The first couple of time I ran without looking at my pace I ended up running much faster, but when Iím conscious of it i typically donít. Iíll give these tips a go for the craic to see how I get on and update accordingly.
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Old 17-02-19, 13:49   #431
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Ran a 4 mile race today in 31.32. Very happy with that considering the past couple of days I've had literally no energy in work. Got a nice long sleep in before it so naturally helped.

It really is mad how much faster you run a "race." Generally I run twice, maybe 3 times a week at most with an average of 9.5 min miles and I'd feel like I'm going 100% in them. I go out then and run >8 min miles in a race
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Old 18-02-19, 08:55   #432
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Ran a 4 mile race today in 31.32. Very happy with that considering the past couple of days I've had literally no energy in work. Got a nice long sleep in before it so naturally helped.

It really is mad how much faster you run a "race." Generally I run twice, maybe 3 times a week at most with an average of 9.5 min miles and I'd feel like I'm going 100% in them. I go out then and run >8 min miles in a race
Thats good going, it seems like an unusual race distance? I do everything in km so had to do the mental conversion to see what pace you really did. Do yiu get out much?
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Old 18-02-19, 12:22   #433
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Seriously neglecting the Strava these days
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Old 19-02-19, 08:15   #434
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Move up levels lads

https://www.armagh5k.com
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