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J.R 21-04-2016 06:58 AM

Training Programs Plan
I am aware that the Programs commence on a Tuesday however:

Day 19. Race day up to 15k (SATERDAY)
• Easy recovery (SUNDAY)
• 2nd easy recovery (MONDAY)
• 3rd final easy run (TUESDAY)

1. When does the next 3 week period of training commence, the following week Tuesday?

2. What about the days in between? Wednesday – Monday?

3. You further mention that in order to enhance the program, Mondays - Thursdays may include an easy 10km morning run. Will this not affect the compensation, over compensation, rest, recovery, growth and stimulus effect
of the program disrupting the rhythm of the program until the time to TEST (Race) leading to possible staleness of the individual.

TheEd 23-04-2016 07:41 AM

Hi J.R and welcome to the forums

in answering your question: Day 1 is Tuesday after a race, and is an easy run according to your program, from Tuesday you follow the program onwards

The morning runs are aimed at runners who are at a higher level of development, we sincerely push starting with 'less is better' mantra

please ask more questions for further clarity

on we go


J.R 12-05-2016 03:40 PM

Recovery & restarting!
Thanks Ed,

I'm on the sub 50 min 10k plan (third week).
I ran the 3 x 5 minutes @ 10K pace within a 5k time trial with other club members.
The total time was just under 23 minutes incl the 1 minute easy jog. It was very comfortable @ 70% effort.
I planned to race a 5k parkrun on Saterday but came up the following morning with gastro.
Do I recover for about a week, do a 4k time trial and start all over again?
Or do I use a build up and then the 3 weeks training schedule?

TheEd 13-05-2016 12:10 PM

Hi JR, you can repeat the program, the 3 week cycle of the sub 50 minute 10k, Day1 is a Tuesday

provide feedback and then we will advise you when to go onto the off-training period and into the build-up

for now look to adapt to the training cycle

hope this makes sense


J.R 14-05-2016 01:48 PM

Switching Plans
Thanks Ed,

I recovered from gastro and did the parkrun 5k in 21:48.

The first kilometer I was trapped amongst the walkers but made up lost time.
I'm not sure how faster it would have been.

Do I stick with the Sub 50 training plan for the next 9 weeks (3 x 3 week cycles, I completed 1x 3 week cycle) or do I go down to Sub 45 or Sub 40 training plan as I find the sub 50 plan - long tempo intervals and 5k pace run very easy?

Would I use this parkrun 5k as a time trial indicator of my long tempo intervals 2k and 1k and move to the faster plan or stay on Sub 50 for the next 9 weeks with comfortable, achievable medium pace running on the hard days?

J.R 27-05-2016 08:41 PM

Racing on Sundays
Good day Ed,

How would week 3 run if the race is on a Sunday instead of Saterday on a sub 45 min program.
My program was to be as follows for week 3:

Mon - 45 minutes,
Tues - 60 minutes ( including 3 x 5 minutes @ 10k race pace).
Wed - 45 minutes
Thurs - 60 minutes
Fri - Rest
Sat - 60 minutes (Including 5/10K Race)
Sun - 45 minutes.


TheEd 28-05-2016 08:50 AM

normal sessions till Tuesday and then Wednesday add a 30 to 40 minute run, and Thursday an easy run and then Friday 6 x 1 minute fast / slow with Saturday Rest

hope this makes sense


J.R 28-05-2016 12:36 PM

So Wednesday my normal 45 minutes run plus another 30 - 40 minute run.
2 runs for the day?

Tallon 28-05-2016 01:47 PM

sorry for intruding a thread:
what is ment is :
up to day 15 of the sub45 program nothing changes
day 16 (wednesday): 30 to 40 minutes easy run (new run to move the rest of the program one day up)
day 17 (thursday): 40 minutes easy run
day 18 (friday): 40 minutes easy run
day 19 (saturday): rest
day 20 (sunday): race

J.R 28-05-2016 04:26 PM

Thanks Tallon.

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