Run-Down Forums

[Micah Ward]

This is the thread for races in the 10K to half marathon range. Again, I will research and then post the training that led to my 10K pr. You guys (and any lurking gals) do the same.
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[Micah Ward]

The 10K PR was in 1982 and was 39:12 on a flat road course for a 6:19 pace. I even finished 11th of 132.

In the 12 weeks leading up to the race I averaged 5 runs a week. The shortest was 3 miles and the longest 16 for an average of 5.5 a run. In 6 of those weeks I has long runs that progressed 9.3, 9.7, 9.5, 11.6, 13.2, 16 and 10.1 the week before the race.

During that time the fastest pace was 6:30 and the slowest was 8:03 for an average of 7:26.

So the typical training week was 5 runs averaging 5.5 miles at 7:26 pace. During that time I did 6 runs that included surges but no intervals or other type track work.

Just like the training that led to the 5K PR I was running every run comfortably hard and on race day I raced 1:07 per mile faster than the typical training run.

Comments?
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[Dan]

One thing of interest in there is that your average daily run turned out to be pretty close to target race distance (5.5 mi vs. 6.25 mi). I'm curious if: a) that was coincidence, and b) if that is at all similar for others in the same 10k range.

Dan
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[Double]

My half marathon PR came when I was 40. Here is the 12 weeks prior:

Week 1: 50.1 miles on 5 runs, long 20.5 on trails
Week 2: 67.3 miles on 6 runs, long 17.4 on trails
Week 3: 70.5 on 7 runs, long 20.5
Week 4: 25.0 on 2 runs, 8 x 800m 2:32,33,34,36,36,40,38,36, long 16
Week 5: 2.2 on 2 runs
Week 6: 66.7 on 11 runs w/ 2 tempo 5.8 (6:14) 9.0 (6:17)
Week 7: 80.0 on 10 runs, 8 x 800m 2:42,40,37,36,35,34,34,33, long 20.0
Week 8: 90.6 on 12 runs, 7.0 (6:06), 4.0 (6:03), and 20.0 (6:55)
Week 9: 83.7 on 9 runs, 5x1 mile 5:22,21,16,14,15 and 10.0 (5:54), 16.0
Week10: 57.0 on 7 runs, 7.0 (6:19) and two 12.0 runs
Week11: 29.2 on 2 runs, 10k in 36:36 and 16.0 long run
Week12: 55.4 on 7 runs w/ Half in 1:15:46 (5:47)

Boston was 3 weeks later and another PR

Week13: 58.0 on 6 runs, 8k in 30:18 and 19.4 miles on trails
Week14: 46.6 on 6 runs, 5k in 17:05 and 13.1 long
Week15: 30.5 on 6 runs, 2 miles in 11:14 and 6.2 long

Boston 2:40:56 chip w/ splits of 1:20:34/1:20:22

[Micah Ward]

Dan, I think it was more coincidence than anything else that my average run was so close to the target race. But I think that experience and the training that led to the 5K PR is the basis of my theory that training should mimic the event you are training for.

Double, Those are great PRs and great training. It is very similar to the training my daughter did prior to her last two marathons. The difference is she ran her long runs up to 24 miles and at close to race pace. She did 1000s instead of 800s and instead of tempos she ran 10-13 milers biweekly at faster than race pace. How fast did you run your long runs and how fast did you run your regular runs?
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[Double]

Most training run at 7:00 to 8:00. One or two 20 milers at around 6:40 pace. Generally after a race.