Dear All,
At the moment i'm doing 6km runs 3 times a week and getting about 26m - 28m per run. My next 12km race is coming up in 14 weeks and i'd like to train the best i can.
My questions are:
a)If i train more than 3 times a week i get very sore calves. Is this normal?
b)Should i be changing my schedule up? like do any interval running? spriting etc?
c)Should i be changing the distance at all as i'm coming upto my race?
as an indication i got 47:42 and 53:49 in my first 2 years of the race, i'd like to try and train to beat the 47 but when i did that i was pretty much doing 12km * 3 times a week.
cheers.
At the moment i'm doing 6km runs 3 times a week and getting about 26m - 28m per run. My next 12km race is coming up in 14 weeks and i'd like to train the best i can.
My questions are:
a)If i train more than 3 times a week i get very sore calves. Is this normal?
b)Should i be changing my schedule up? like do any interval running? spriting etc?
c)Should i be changing the distance at all as i'm coming upto my race?
as an indication i got 47:42 and 53:49 in my first 2 years of the race, i'd like to try and train to beat the 47 but when i did that i was pretty much doing 12km * 3 times a week.
cheers.
a) You're probably running too hard.
b) Your base isn't high enough to do intervals, but some tempo runs should be OK. Striders would be OK too.
c) I would encourage you to do one long run per week.
So you're running 12 miles per week, I would advise you to increase your miles per week to 25 miles per week in the next 10 weeks, with Easy runs with some tempo, and striders at end. The following 4 weeks you may have enough mileage on you to begin some intervals, keeping at 25 mpw. And taper on your last week.
b) Your base isn't high enough to do intervals, but some tempo runs should be OK. Striders would be OK too.
c) I would encourage you to do one long run per week.
So you're running 12 miles per week, I would advise you to increase your miles per week to 25 miles per week in the next 10 weeks, with Easy runs with some tempo, and striders at end. The following 4 weeks you may have enough mileage on you to begin some intervals, keeping at 25 mpw. And taper on your last week.