Wednesday, April 19, 2006

Something fairly basic

My main running goal for the remainder of 2006 is to run 5000 metres in under 20 minutes. There will be other goals along the way such as running the SMH Half Marathon and keeping Tesso in sight during the City to Surf but the sub-20 5k is the main one.

As a 45-49 aged runner my best 5000m time has been 20:25.0 in 2002. In recent years sub-21 minutes has been difficult, so how can I manage to turn things around? I plan to do something fairly basic... train for the event.

Running diaries are useful tools but they can sometimes be deceiving. Last year after looking at old diaries I said in a club magazine editorial that I "run poorly off low weekly mileage". I should have said "I sometimes I run better off higher mileage". With my best 3000 metre times, some were run off a preparation of 50-70 kilometres per week and others off 90-100.

So... what is low mileage? For me, it is 50-70 kilometres per week. Any mileage where you're not really bothered about adding it up. For an elite runner, low mileage might be 120-140 kilometres per week. Kathy from Calwell has shown me some interesting articles on mileage and training research which are worth reading.

During winter I plan to train 'around' the 5000 metre event. I will do speedwork where I run faster than 4 minutes per kilometre pace, 2k or 3k time trials at goal pace and steady but not slow 'other' runs for up to 50 minutes. There will also be short cross country races. The 'Sunday long run' is missing but every second or third week I might do a 60-75 minute run just because I like long runs!

In future posts I'll outline my planned training in more detail. It will be a modification of Frank Horwill's schedules. I want to have this plan accommodate Geoff's Parliament House sessions and the Calwell group's winter training.


Blogger speedygeoff said...

Without examining your program, I would think you can "specialise" in 5000m by doing lots of aerobic intervals as short as 200m; even 100m and 50m; as long as there are many, many repetitions with jogging/running recoveries. And fast 1km to 2km intervals. And minimising the long stuff. And doing no 10k or longer races, but plenty over shorter distances. Can you resist the longer races? Your answer to that question will surely determine whether you succeed or not!

I would focus on a fast 3000m first.

What do you think?

Also, the hilly intervals we will be doing at Parliament House are excellent strength training for 5000m.

7:14 pm  
Blogger Hilda said...

I'll check those links, sound interesting.

Good luck on your goal, I'll check that training!

8:54 pm  
Blogger Superflake said...

Hope the plan works out for you Ewen. If you can get LL to run a fast 50k you can beat 20mins for 5ks.

10:43 pm  
Blogger Susan said...

I hope those plans work out - thanks for links, I'm off to check them out now.

2:21 am  
Blogger Gronk said...

It will be good to see you at both SMH and C2S. Are you a starter at Nail Can ?

9:46 am  
Blogger Stu said...

All the best Ewen with the sub 20, I suspect it will come easier than you think. With the base of 6Ft behind you and a little speed work I think you will be looking for a new goal very soon.

I look forward to following your progress.


9:55 am  
Blogger go girl said...

Hi Ewen,
Thankyou for your comments and sorry I have taken so long to getting around to replying to you. It's a shame we didn't get to catch up in Canberra.

Thanks for the photo's too they were great.

11:29 am  
Blogger Lulu said...

I'll definitely be at the SMH but not running this year; pesky knees.

I'll be there cheering on Mr lulu and all the other CRs though so will look out for you.

3:47 pm  
Blogger Tesso said...

The only way I will be in your sights in the C2S is if you have eyes in the back of your head.

Thanks for the links.

5:35 pm  
Blogger R2B said...

Youv'e done it before so obviously you can do it again!
It looks like you have your program in order so all is required now is to do it.

You don't need luck but good luck anyhow.

3:12 pm  
Blogger Superflake said...

I wouldn't want to embarass the club by walking the X-C so maybe not.

8:54 pm  
Blogger Hilda said...

Hi Ewen!

What you say was what happened exactly, I ate carrots in the morning, as strange as it sounds... it is the first time I do it and of course the last!


11:58 pm  

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