Wed, Jan-28-09, 03:16
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New Member
Posts: 1
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Plan: South Beach
Stats: 160/160/125
BF:
Progress: 0%
Location: Canberra, Australia
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I love playing running coach!
Don't worry about your speed too much at the moment, and enjoy your running. That you feel like going on at 40 minutes is great.
Intervals, or speed sessions will help your speed, but what you really need now is to build endurance. When limited for time during your lunch break, including as many hills as possible (don't be concerned about pace) would help.
It's most important that you bump up your 'long' run to as close to the race distance as possible. This must be done incrementally, and as close as possible to folllowing the '10%' rule. (Do not increase your total milage for the week or of a session by more than (around) 10%).
Running twice a day is not a good idea as it is likely to lead to injury and/or illness in all except the elite, highly trained athlete. Even then, it is a good idea to practice alternating 'hard' and 'easy' days - it would be workthwhile to follow suit: assume that your long run is 'hard', and ensure that it is bookended by sessions of much easier intensity. For your other hard day/s, try adding in the hill sessions, or some fartlek, speed play where you set yourself some goals such as racing yourself to the tree at the end of the street, or see how fast you can run for 4 street lamps.
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