Advice: Make me faster!!!

[Kevan]

What are the essential training sessions to get better? I figure i have a lot of room for improvement so there are probably lots.

I have incorporated two speed sessions into my regime and ideally a long run and a tempo run at the weekend but that hasnt been working out too well with all the racing going on. Is that enough to be going on with?

Also at what pace should i be doing my in-between session runs at? Should they be quite fast or easy as a recovery run? So many question not enough time.

Just thought i would provide you fast guys out there, you know who you are, with the oppurtunity to disseminate some of your knowledge. Thank you to laurence who has already advised me.

[dz]

your wel. 2 cum & train with me on sat. afternoons when your not racing. .connell benefited from it. got his 4 miller down 2 6.05/ml pace. . would have been sub. 6min pace if the marathons hadn't got in the way. . then when u improve at the shorter distance u can build it up 2 5ml, then 6mls. .RUNNING IS ALL ABOUT LEG TURNOVER. . the more adept you get at this session will lead 2 better times in 10ks/1/2 marathons

the sessions u do on a Tues/Thurs r good. . the key word in these sessions is "consistent reps".

[Hamish]

Hi Kevin,

I don't know if it will help but you can customize your training using runnersworld.com/cda/smartcoach and there is training tips on www.runnersworld.co.uk. If you type words like training plans, 10k, half marathon, 5k in to a google search you'll get other advise on web-pages like pponline.

However you're training got to be, to a certain extent, what works for you. I think if you're training for a marathon, you should work around competitions you want to do. Whether there 5k or half marathons it doesn't matter, always have a easy run the day before, challenge yourself on that day and the next day have a easy run. If you train at club on Tues/Thur, and you race on Sat do a moderate speed long run on Mon. If you race on Sun, do your long run on Fri. The rest days in between your sessions can also be recovery runs but never have two hard sessions concurrently.

This advise is how I would prepare for a marathon, but it may not work for yourself and perhaps it takes up too much of your time. However most marathon training plans if you don't go beyond the 15 mile runs should benefit you for 5k's, 10k's and half marathons.

Good luck with the training
Hamish

[tokenenglishman]

Kev
I agree with hamish about training working for the individual, the trick is to find what works for you
You said on another post that you have entered the Lochaber marathon. You may wish to set this as your long term goal. However, April is 6 months away so some short term goals might also be set to help with motivation along the way.
Bearing in mind your long term goal I would be wary of too many speed sessions ( I would count races of up to 10K as speed sessions ). Maybe 2 per week max. over the winter.
It is important to get to the marathon start line FIT without having lost chunks of time out with injury.
Don't expect immediate results from increased mileage etc, quite often running performance dips until you get used to the increased workload.
Good luck
L

[colin]

hi kev , secret to faster running is run faster in training i swear by a 4mile obla run which is basically 3/4 pace run at a very fast but steady without going over your latic thresh hold twice a week also 2 quality speed endurance sessions also rest more in recoveries allow u to run quicker ie 10x2min fast 2min jog rec but fast means fast ,

[colin]

also important to do hills if your gonna get faster body is gotta get stronger vary training have fun ur a big guy that means you are capable of long striding which is very efective 2min runs 3min runs are great but run faster in reps , for example id want to do at least 1km in 3 mins eventually gettin down to bit further if ur best 10k is 35 train at 34 pace or even 33.30

[Kevan]

Ok then, with a race at the weekend do an interval session on tuesday. On a thursday do either track session, hill session or obla run, alternating weekly. use the race as a long run by doing good warm up and warm down. Rest of the days do easy run 5-8 miles at 7.30 pace.

Non race weeks do interval session on a tuesday, track or hills on a thursday, obla run saturday and long run sunday. Rest of the days easy run as above.

How does that sound?

[colin]

yeah kev you got general idea no racing in training intervils must be fast but relaxd hill mybe best every 2nd week no hills if you want a good race that week hill sprints 60m to 100m but steep longer hills up to approx 300m longer recoveries if you want to increase speed shorter if you want more endurance also can try downhill running it increases speed but its got to be gradual not that steep at all if you want written rough schedule no probs oh also do a mile time trial sometime track or road dosnt matter got to run flat out find your maximum then do it myb in say 1month should be big difference could do all sorts drills etc to but myb one thing at a time is best hope these things help they do work if done properly sky is the limit

[benrichards]

I hear watching television is the way forward.

[Ellmalp]

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