8 replies to this topic

[Sewelly]

Any tips on running sub 50min? Does the advanced training program have enough substance?

[Bellthorpe]

Sorry mate, but without any background or further information your question can't be answered. For some, the answer would be to slow down to 49 minutes. For others, the answer would be 'impossible'. The generic answer is 'train more'.

[Jimmy4990]

Wanna Run a Sub 50 C2S????? If you are an "average runner" & I am assuming that to be the case. Make it your dream, let nothing stand in your way & go for it. With the right amount of determination & patience I beleive that to be a realistic "general population" goal. A very worthy goal also & one that we share. I ran 71.37 in 08 & I plan to go sub 50 in 12. As I am sure you are aware it is a very tough course with big ups & big downs. As we share a goal, would be more than happy to swap idea's.
Cheers Jim.

[Sewelly]

Thanks, plan is definately to train more. My first ever race was two years ago, the 2009 c2s @ 57:55. Last year was a 53:10 with a "not ideal" race preparation . I need to step up to an advanced training regime and looked at the one posted by the c2s organizers. My question ...Is this "advanced" program suitable for a sub 50 goal? I'm 37 and have been running as part of my fitness program for 7 years but only competitively for 2.

[Sewelly]

Can now confirm that the advanced C2S program should get you over the line in under 50min. Today I ran 51:00 (about 90%fit plus i lost about 20 seconds when my garmin got knocked off my wrist 300m down william street) and completed about 70% of the program. Lost a number of weeks through injury and poor weather, and didn't do anywhere near enough cross training. Bring on 2012.

[Jimmy4990]

Sewelly, on 14 August 2011 - 07:59 PM, said:

Can now confirm that the advanced C2S program should get you over the line in under 50min. Today I ran 51:00 (about 90%fit plus i lost about 20 seconds when my garmin got knocked off my wrist 300m down william street) and completed about 70% of the program. Lost a number of weeks through injury and poor weather, and didn't do anywhere near enough cross training. Bring on 2012.

Great run sewelly. I have a lot more to do than you if I am going to go under 50. 54.44 for me today. Everything felt tough. Cant pinpoint it. Never got into "the zone", fighting the whole way. 5.36 PB for me on that course though so I will take it . Congratulations to you. Also your preferred start for next year is already secure.

[Sewelly]

Thanks Jimmy, 54:44.... Great time.... That's a massive step in the right direction and amazing based on your '08 time. I too just didn't feel right on that entire run... It seems to get harder each year, Not sure weather to put it down to "the better you get the harder you run" or the 4 glasses of champagne the night before (Woops). Good luck with sub 50 for 2012, I rest well knowing I've only got to find 1:00 (couldn't be that hard surely )

[racer]

Sewelly, on 05 June 2011 - 08:16 PM, said:

Any tips on running sub 50min? Does the advanced training program have enough substance?

Don't know what the advance training program is, but what I do know is you have to put in the training - would advise you to start now for next year - get the miles in your legs and some weekly speed work.  I ran 45 dead in '85 and 45.54 in '87, when past my best and carrying injuries, but still managed under 50 in 2011, with some savvy training as follows:

focus on track races over spring/summer, averaging 80km pw with regular speed work
from March onwards break your training inmto 2 main training blocks - train for SMH half marathon as an interim goal to C2S - then have a 2 week ease down in mileage post SMH half before building up again for C2S

From beginning of March onwards average in range of 90-120km pw, mostly once per day running
one long run per week - 20-22km is enough
one track race pw (every Tuesday night at a low key Masters club event)- race distances alternating over 4 weekly cycle were 2.4, 4, 3, & 5 km - (makes for great high tempo session if you don't want to race but I like to race)
one speed session pw on Friday (typically sessions of 8x400,3x600,3x800,3x1km,2x1600,2x2km)short rest breaks but not too many reps as want decent quality - grass tracks only
running my steady runs at faster paces as getting fitter
added a regular hill session (2x1km or 1x3km at sustained solid efforts) 6 weeks out from C2S, which I did find beneficial in C2S

And on the day - wear the lightest shoes U possibly can - less weight U carry up the hills the better. And stand at the front of the Preferred runners, not the back of this group(a learning for me). And hit it hard on the downhills - amazes me how many people can't run downhill fast. If U aren't a good downhill runner get some practice in, cause U can make up so much time hot footing it into Bondi.  Hope this helps.

By the way - was dumbstruck by the sheer efficiency of the race organisation - was just awesome compared to my last experience in '87.

[Sewelly]

Thanks racer, will take on board your suggestions, will be training now for ultimate distance triathlon mid October and continue with Tri training leading up port Macquarie ironman in may.... If that doesn't get some mileage under the legs nothing will. Should be a good base to start back on some shorter faster sessions. Will definitely look into doing some track races..sounds like fun, cheers and congrats on your time.... great run