Health & Fitness
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Running routine after a training plan
My first half was a few weeks ago, and I have nothing set in stone for the next few weeks but I do have my eye on some 5ks and maybe a 10k. I really don't want to lose all my endurance, but realistically there is no reason for 10 mile long runs with no half in sight. I would like to shave some time off my 5 and 10ks. Is there some casual speed work suggestions you have before I start another training plan?
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Re: Running routine after a training plan
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If I'm not training for something I just set a mileage goal for the week and try to meet it. I will do some speedier stuff, but it is less structured than when I am training for something. mostly I just do what I feel like doing.
and I disagree that there is no reason for 10 mi long runs with no half in sight particularly if you don't want to lose your endurance.
me too.
My last half is at the end of april, and I have nothing on the calendar until October - but i'm not going to stop long runs. I don't want to have to start over when I need to rebuild my mileage. but I LOVE long runs - they are my favorite part of the week, so maybe thats why I intend to keep them around.
Me 3!
I am not even training for a distance event and I've been running 12-16 milers every Saturday morning! I love long runs.
2012: Running & Race Accomplishments:
2-12-12: Riverview Winter Fest 4 mile, 34:59 8:45 pace - 23 weeks pregnant
2-29-12: Leap Year 4 mile, 36:45 9:11 pace - 25.5 weeks pregnant
3-11-12: Corktown 5K, 28:33 9:13 pace - 27 weeks pregnant
3-25-12: Rock CF Island Half Marathon, 2:11:03 10:00 pace - 29 weeks pregnant
4-16-12 Boston Marathon, deferring to 2013
8-11-12: Run thru Hell 10 mile or 4.8 mile
9-30-12: Brooksie Way Half Marathon
10-21-12: Grand Rapids Marathon
11-22-12: Detroit Turkey Trot 10K
I agree with the folks who recommend keeping up the long runs. Even if you can only do 6-10 miles I would try and keep working them into your schedule. A good base is the foundation for improving your speed. If you want to work on 5k or 10k times I would look at least doing speed work once a week.
A quick google search finds these plans:
http://www.runningplanet.com/training/great-5K-workouts.html
http://www.shape.com/fitness/training-plans/5k-training-schedule-improve-your-time
The shape plan is similar to what I do with my hubby once a week. We also do 3X1600s, ladders (400, 800, 1600, 800, 400), 200s 5K pace (or faster) 200 jog X a lot, and 400s at a slower pace but with less of a break.