2. A plan

So it’s booked, there’s no going back, the Trim 10 Mile. On Sunday February 5th, you will be lined up ready and rearing to go. But we need to get there first and we have ten weeks to do it! The great thing about training plans is that no matter how far you have run or how fast you think you can, most people’s training programmes are roughly the same.

To best understand them try to think of training programmes as if they were a beer. While there are many different variations of beer they all generally contain the same core ingredients of grain, hops, yeast and water. So that’s what we will use for our training programme (simple key ingredients not the beer!). Keeping the water as water let’s swap the grain for short slow runs, the hops for long slow runs and the yeast for our tough intense fast runs. More on each of those later.

And that is what I will base the plan on. I will give you a blueprint based on three runs a week and aimed at a time of 1 hr 30 minutes. If you want to run a bit more than a week then that’s no problem. And if you want to finish faster than 1 hr 30 that’s fine too. You can always add a small amount of time onto the short and long runs and go a little faster for the quick stuff.

Then at the end of the week I will share with you how I got on. While I will be aiming for a slightly quicker time than 1 hr 30 mins I will be enjoying and enduring the training just as you are. Along with a weekly update and schedule of runs I will occasionally add a few titbits of info of varying degrees of usefulness/uselessness.

So, to begin this week:
·         Tuesday – The short run – 30 minute slow run, which means slower than you would run at during a race.
·         Thursday – The tough fast run – Begin with a 10 minute warm up. Warm ups and warm downs should be done at talking pace, which means you are able to tell the person beside you how your day was without being out of breath. Then run at your 5 k pace for 4 minutes. When you hit 4 minutes stop and take a 3 minute rest to recover before running for another 4 minutes before another 3 minute recovery. Repeat this for two more times so that you will have ran 4 x 4 minutes. Finish with a 10 minute warm down.
·         Weekend – The long run – 50 minute slow run.

 https://www.popupraces.ie/events/nallys-supervalu-trim-10-mile-road-race/

Comments

Post a Comment

Popular posts from this blog

10. Nearly There

Image
Two weeks to go. So nearly there! So with a fortnight to go lets just think of the positives – 1.  If you have already registered, well done. The race is sold out, meaning not only are you amongst the lucky ones (even if you don't feel it at mile 6) but you will be surrounded by some 1,499 others who will help you along the way. 2.  Next is that the majority of your training is done. The last two weeks of running prior to a 10 mile are not going to make or break you. The quality has already been achieved in the last two months, particularly during last month. 3.  With the above point in mind, if you find yourself with a little niggle, now is the time to congratulate yourself for nursing it through the last few weeks of punishment but to give it plenty of TLC (tender loving care) for the next fortnight making sure you get to that start line. 4.  If you have had a dose over the last few weeks (like half the rest of the country it would seem) then don't f...
Read more

9. The Course

Image
Boy, am I late with this entry! Wednesday already and only putting it up. Lateness, my Achilles Heel. Sometimes I just about get away with it. Sometimes, I don't, like the time I got to the start of the Sevilla marathon as the gun went off. so much for a warm-up I thought and later cursed as I stretched out my calf around mile 3 as hundreds ran by. Anyway, apologies for the delay. This week to help get you through what are some very cold days of running ahead, I thought I’d give you a sense of what to expect and run through the  Trim 10 Mile  course. (By the way, if you haven't registered, be quick, it's nearly sold out). So, the course: The start of the ten-mile is nestled into the Athboy Road side of Oakstown Business Park just outside Gerry Ellis’ friendly shop. Having warmed up jogging down from wherever in town you might have parked and finished with strides from AB Hire (good for coal) to SmartParts (good for car parts) you will be ready to go. ...
Read more

1. And we're off (again!)

Image
We're back, well kind of! So you’ve bought an entry into the Trim 10 Mile. Or you’ve been bought an entry into the Trim 10 Mile. Or you are contemplating buying an entry into the Trim 10 Mile. And as a result, you are left contemplating winter training. Winter training! Even saying it brings out the goose-bumps and the thoughts of Siberian Gulags and roads closed due to snow. If you remember reading about this last year, well then you know what you're in for. So, let’s first get this all out of the way before I continue. Reasons why you don’t look forward to winter training: ·           Cold ·           Rain ·           Wind ·           Sleet ·           Snow and then let’s not forget ·        ...
Read more