A 4 week Summary – training for The Great Scottish Run
It’s been a while since I posted, apologies for anyone that reads this, but the lack of comments/complaints suggests it’s mainly me. 
My last post here related to finishing my initial goal of running the MHFS 10k in a sub-50 min time. I managed to do this in 47:54 which I’m still chuffed about. What’s next?
I have been following a new Training Program, but have missed the last two Saturday runs for different reasons. This program kinda kicks off straight from the 10k race, I simply substituted the first run which was to be done on the Monday, with my 10k race, so I didn’t have to wait a week to feel as if I’d gotten started.
I have completed 4 weeks of the program. I just finished what is now deamed an easy week and I’m back today (Monday) with a fast Tempo Run, which is pretty close to my 10k race pace:
Tempo Run
Dist: 6mi, inc Warm; 4mi @ 7:49; Cool
I’m not looking forward to todays run as much, I always get worried about a run after missing a session. I just hope my excesses of the w/e don’t hamper me too much.
My last run was on Thursday where I did 7.17 @ 8:44 min/mi pace. This has become my new long run pace, the programme has been asking for 9:25 min/mi on my long runs, but I’ve felt comfortable at the faster pace. I’m not sure this is the best way to proceed, but I feel as if I’d have to make an effort to slow down. It also gives me some breathing space if I do feel tired.
What is my target for the Great Scottish Run? Well, according to runnersworld if I can run a 10k in 47:54 Ishould be looking at the following times for various distances:
| 1500m | 6:25 |
| the mile | 6:55 |
| 3000m(3k) | 13:23 |
| 3200m(about 2 miles) | 14:20 |
| 5000m(5k) | 22:59 |
| 8000m(8k) | 37:50 |
| 5 miles | 38:04 |
| 10,000m(10k) | 47:56 |
| ten miles | 1:19:22 |
| a half marathon | 1:45:40 |
| a marathon | 3:40:19 |
So, a half marathon in 1:45:40 – that seems to me to be a bit quicker than I’d have expected. In fact to do that pace I’d have to be running around 8:04min/mi pace for the whole 1/2 marathon. Ouch!! It’ll be tough to sustain 8 min/mi for 13.1 miles.. Remember only 4 weeks ago I was worried about being able to sustain that for the 10k distance 
With the male world record currently sitting at 58:33, I don’t think that’s in jeapordy.
What should my training paces be? Again from www.runnersworld.com
| 9:27 min/mile | Easy run training pace |
| 7:52 min/mile | Tempo run training pace |
| 7:06 min/mile | Maxmum oxygen training pace |
| 6:34 min/mile | Speed form training pace |
| 9:27 – 10:39 min/mile | Long run training pace |
| 3:38 min/800 | Yasso 800s training pace |
I’m not so sure about this long run pace? Why is it so slow? It’s slower than the easy run pace! Do I really need to slow down further for the long runs? My easy runs I’ve been closer to 9 min/mi than 9:27 min/mi, do I need to slow these down too?
With all this training and running chat, there are a number of folk now joining me in this running lark.
- Ann ( my partner ) is running the Great Scottish Run
- Jac ( Anns pal ) also running the Great Scottish Run
- Dylan ( my son ) running the 3km Junior version of the Great Scottish Run
- Graeme ( my brother ) running the Great Scottish Run
- Yvonne ( my Mum ) on a program to get up to the 2 mile distance non-stop
This doesn’t include a number of people at my office who are running again or have started running.
My weight in the gym on Thursday was 12st 8lb pre-run, 12st 6lb post run… I finally lost another couple of pounds, been hovering around the 12st 10lb mark for over a month there. Obviously the pre-run weight is the realistic bench mark.
I’ll try and keep the site more up to date now.
