My Running Challenge

[Takeshi Kovacs]

I decided to start a running programme again to try and get fit and maintain fitness now I'm knocking on a bit.

I like to follow programmes, and have an aim of running in, and not disgracing myself in the JP Morgan Chase corprate challenge on July 11th round Battersea Park. That is a 5km race, and though it's on the short side distance wise, you need to get up a bit of sustained speed. Anyway, here's my training progress.

The first 4 weeks is a basic fitness programme, to get you up to speed. The next 6 weeks is supposed to ready you for a 10km race, and the 3rd stage is meant to prepare you for the dreaded half marathon. So far, I've completed the basic fitness stage, plus a couple of days of stage 2, as follows:

Basic Fitess Programme

Week 1

1 Steady paced 30 min run
2 5 min jog, then 6 1 min fast and 1 min slow jogs, then 6 30 sec fast 1 min slow jogs home
3 5 Min jog, then 15-20 min brisk pace
4 Long easy run for 40 mins

Week 2

1 30 min steady run
2 Warm up then pyramid of 1 min fast and 1 min slow, 2 min fast, 2 min slow, 3 min fast and 2 min slow, then 3,2,1 again
3 30 mins easy run
4 Hill running - 15-20 mins running fast uphill, jogging back down

Week 3

1 30 mins steady run
2 Fast run around 4-5 mile course
3 20 min jog
4 Warm up then 3 1 mile or 5 1km runs timed, with 3-4 mins rest between runs

Week 4

1 Warm up then 10 x 400m fast runs with 200m jogs in between
2 30 mins relaxed run
3 20 min jog
4 Timed run over 3-4 miles

This weekend, I graduated to the 10km programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace


That brings me up to today. Hope to keep it going and log progress here, and maybe even tempt a few others to follow suit?

[Digsby]

Good luck mate.

Why not try and find your local parkrun in the meantime?

They're free to enter 5k's every Saturday morning. Simply register at parkrun.com, print out your barcode, and try to improve your time by a few seconds each week. Will give you a good gauge on how your speed's progressing.

[Takeshi Kovacs]

Good idea, will give it a try. On some of my routes, I see someone has been out chalking up routes on the ground, I wonder if it's one of these?

[Takeshi Kovacs]

Found one on my doorstep. Thanks. Will give it a go with Mrs Kovacs, will be good prep for her upcoming Race for Life!

[Takeshi Kovacs]

I managed 24:46 for 5km on the treadmill last week, but I know you need to add around 15 secs per mile to give the approx road equivalent.

[Digsby]

That's good going mate. I've only done a handful of parkruns and am sneaking down to low 25's.

Aiming for sub 24 in the next couple of months.

By the way there is a Fiso Harriers sub forum should you wish to join.

[Takeshi Kovacs]

Basic Fitess Programme

Week 1

1 Steady paced 30 min run
2 5 min jog, then 6 1 min fast and 1 min slow jogs, then 6 30 sec fast 1 min slow jogs home
3 5 Min jog, then 15-20 min brisk pace
4 Long easy run for 40 mins

Week 2

1 30 min steady run
2 Warm up then pyramid of 1 min fast and 1 min slow, 2 min fast, 2 min slow, 3 min fast and 2 min slow, then 3,2,1 again
3 30 mins easy run
4 Hill running - 15-20 mins running fast uphill, jogging back down

Week 3

1 30 mins steady run
2 Fast run around 4-5 mile course
3 20 min jog
4 Warm up then 3 1 mile or 5 1km runs timed, with 3-4 mins rest between runs

Week 4

1 Warm up then 10 x 400m fast runs with 200m jogs in between
2 30 mins relaxed run
3 20 min jog
4 Timed run over 3-4 miles

10km programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast

Absolutely terrible weather to run through tonight, but it went ok.

[Groomyd]

You got out, you did it, you stuck to your plan

Well done - kudos to you

[Takeshi Kovacs]

[Takeshi Kovacs]

Basic Fitess Programme

Week 1

1 Steady paced 30 min run
2 5 min jog, then 6 1 min fast and 1 min slow jogs, then 6 30 sec fast 1 min slow jogs home
3 5 Min jog, then 15-20 min brisk pace
4 Long easy run for 40 mins

Week 2

1 30 min steady run
2 Warm up then pyramid of 1 min fast and 1 min slow, 2 min fast, 2 min slow, 3 min fast and 2 min slow, then 3,2,1 again
3 30 mins easy run
4 Hill running - 15-20 mins running fast uphill, jogging back down

Week 3

1 30 mins steady run
2 Fast run around 4-5 mile course
3 20 min jog
4 Warm up then 3 1 mile or 5 1km runs timed, with 3-4 mins rest between runs

Week 4

1 Warm up then 10 x 400m fast runs with 200m jogs in between
2 30 mins relaxed run
3 20 min jog
4 Timed run over 3-4 miles

10km programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)

Ran during lunch break around Canary Wharf / Wapping area, and managed to do the course approx. 21 seconds faster than Ive done it before, so maybe starting to feel the benefit of the training coming through now.

Need to get myself ready for the longest one so far on the weekend, which is a 7 or 8 mile run.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

On to week 2..............

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road

Wasn't as easy as I'd have liked after the long run yesterday. Just enjoyed a nice chocolate protein shake with half a banana mixed in as a 'reward'.

Will have a day off the running tomorrow and head to gym instead.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog

Just back from this one. It's the speed sessions where I think you get a lot of benefit, and boost to fitness. Was quite tough, and I eased off a bit on the last couple as I felt my hamstring tighten a little. Another one bites the dust!

[unc.si.]

Nice programme and kudos for keeping it up.

Re the speed sessions, the key is to make the hard sessions really hard and the steady sessions steady. The worst thing progress wise is to get caught in that middle ground where every session is 'pretty hard'. All too easy to follow a programme but push the steady sessions a bit too much and not push the hard sessions enough. Sounds like you've got that sussed though.

The really tough interval sessions are where you make the big gains, but only if you're also doing the base steady miles as well.

(All cycling related in terms of actual practical experience but presume it applies to running as well)

[Takeshi Kovacs]

Yes, I think you're right there.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill

Lunchtime run at the gym, started ok, then I struggled a bit about 2/3rds of the way through, then picked it up a bit at the finish. Think still feeling effects of night before.

Didn't feel too clever afterwards, bit dehydrated, and headache.

Looking forward to a bit of a rest day (running wise) tomorrow.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between

Not a bad session today. Whilst I don't really like treadmill running, it's pretty good for measuring distances accurately, and getting times accurate.

I used the first attempt as a bit of a marker to see what I could do, and ran consistently at level 13.0 for the mile (1600m actually). This gave me a time of 7:34 which wasn't any great shakes. However, had plenty left at the end, so there was more in the tank.

For the second attempt, I started out at level 14.5, then with a few hundred metres to go, increased it to 14.7 and then finally to 15.

This gave me a much nicer time of 6:45, which I was quite happy with. Still think there was a bit more in the tank if required.

Felt generally better than I did when running the 10k earlier in the week, even though I'm still feeling a bit sub-par.

8 mile run on the weekend will bring an end to week 2 of the programme.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Same run as last weekend but around 3 1/2 mins faster (and consequently, tougher). Was quite warm, and I don't realy like running in hot conditions, and had to tough it out a bit.

Nice Dutch chocolate protein shake now!

Week 2 completed.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Week 3

1 5 miles starting slow, finishing fast (40:31:66)

Felt a bit heavy legged after yesterday's long run, but managed to increase pace in last mile or so. Another one bites the dust!

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Week 3

1 5 miles starting slow, finishing fast (40:31:66)
2 1 mile easy, 8 x 1 min fast, 1 min slow, 1 mile easy

Some treadmill action again lunchtime. Sandwiched between a couple of mile runs, there was a set of 8 short faster runs with recovery runs in between. The faster runs were at level 14 or 14.5.

Didn't feel too bad today after a rest day Tuesday.

[arsene doesn't know]

Starting slow finish fast - fair play, I start slow and finish feeling like i've lost a lung!

Have never been able to get much below the 9:45 mins per mile (at peak, on average floats around ten), but seem to be able to hold that pace while increasing mileage.

Keep up the good work, reading this post made me look up my local park run, am making my debut sat. (Done a couple of runs on the course during the week, there's a pig of a hill)!

Despite the pain during a run, never fails to make me feel better afterwards.

[Takeshi Kovacs]

Good luck with that (update your progress / times on here!). We've also signed up for our local Park Run too, but will not be making our debuts this weekend, as we're off to London (Mrs Kovacs shopping, and me to meet up with friends to watch the Lions game and the Derby etc in one of the sports bars).

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Week 3

1 5 miles starting slow, finishing fast (40:31:66)
2 1 mile easy, 8 x 1 min fast, 1 min slow, 1 mile easy
3 10km run treadmill, with some faster surges

Went to gym straight after work, and did the same 10k run as last week, with a few faster surges thrown in. Went consistently at level 11.0, then did a few faster 300m surges around level 13 or 13.5. Finished the 10k in 53:54, so better than last time. Think I could have knocked a bit off that if pushing a bit harder, but little steps and all that!

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Week 3

1 5 miles starting slow, finishing fast (40:31:66)
2 1 mile easy, 8 x 1 min fast, 1 min slow, 1 mile easy
3 10km run treadmill, with some faster surges
4 5 min warm up, 10 min fast, 5 min recovery, 5 min fast, 5 min cool down

Another 'speed' session today on the treadmill. For the 10 min fast session I went at level 13 and for the 5 min fast session, I upped it to level 14.5.

Day off tomorrow, as off into London to watch the Lions game and the Derby in a bar somewhere, then due for a ten mile run Sunday to finish off week three.

[arsene doesn't know]

Debut parkrun (Ashton Court Parkrun) completed this morning, I timed myself at 30:28. Official times not out yet but guess will be a touch slower as I didn't hit start on my timer until start line, took me a while to filter to it.

Was apparently a record attendance, had forgotten how good it is running with others, using them for pacing and motivation. Really enjoyed it.

Although is uphill until halfway point, which hurts a lot - all good training though! Working towards the Bristol half marathon in September.

Am looking forward to the next one (obviously other training runs in the meantime) and would recommend to anyone whose considering giving them a go.

[paisleypark]

Just a tip on fast sessions - we always ran hard for say 1 minute and took half recovery.

That always worked whatever sessions we did.

100 strides - 50 recovery.
1 mile efforts half a mile recovery.
We all ended up sub 40 minute for 10km.
Some 35 min 10km.

[arsene doesn't know]

Just a tip on fast sessions - we always ran hard for say 1 minute and took half recovery.

That always worked whatever sessions we did.

100 strides - 50 recovery.
1 mile efforts half a mile recovery.
We all ended up sub 40 minute for 10km.
Some 35 min 10km.

Cheers paisley, after the parkrun yesterday there was a free 3 hr training seminar with the two coaches from 'run lounge'.

Was very informative, ranging from stretches, core training, nutrition and varying training runs (threshold runs, interval training, hills etc).

I've always just gone out and plodded along at same speed but increasing distance - now have plenty to think about and take on!

Ps official time through - 30.37.

[Takeshi Kovacs]

Well done with that one! Might run one here in the next couple of weeks.

Not looking forward to today. Setting off soon for a 10 mile run, but it's hot, and I don't run very well in the heat!

Taking an isotonic drink along with me to sip on the way round.

[murf]

Are the park runs 5k?

Signed up for one in July and aiming for sub 30. Not ready for that yet though.

[Takeshi Kovacs]

10km Programme

Week 1

1 5 miles run including 5 x (1 min fast, 2 mins jog)
2 4 miles steady pace
3 6 miles, start slow, finish fast
4 5 mile run (1 mile easy, 3 miles good pace, 1 mile easy)
5 Long slow run (1hr 20mins)

Week 2

1 5 miles easy, off road
2 Warm up, 8 x 45 secs fast uphill, cool down jog
3 10km run treadmill
4 2 x 1 mile fast (treadmill) 5 min rest between
5 Slow run 8 miles (1:16:21)

Week 3

1 5 miles starting slow, finishing fast (40:31:66)
2 1 mile easy, 8 x 1 min fast, 1 min slow, 1 mile easy
3 10km run treadmill, with some faster surges
4 5 min warm up, 10 min fast, 5 min recovery, 5 min fast, 5 min cool down
5 Slow run, 10 miles (approx) (1:33:36)

Heat wasn't as bad as I thought, and it went well. Only slight problem cme when about 7 minutes away from home, and I was on a downhill gradient, and I felt my left achilles twitch again. I slowed a bit and it seemed to resolve itself when I reached the level ground.

Felt a bit heavy legged at the finish, but breathing was fine most of the way round.

Week 3 done and dusted!