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cache 24-11-2014 01:27 PM

new here, very unbalanced
 
im not new to running, although ive never done a competitive race, unless the santa fun run 6k counts?

ive recently rediscovered my love for running and ive been clocking a 5k in 25 minutes comfortably although id love to be able to get it down or be able to do a 10k, any suggestions? i go to the gym a few times a week and could run 3 times a week i guess.

TheEd 24-11-2014 02:10 PM

Hi cache and welcome

one of the first things we always recommend is that you do a 4k time-trial

this is for assessment purposes

then you can also provide basic details if you want to track your progress

as we proceed you can mention how far your longest run has been etc

you mention running 3 times a week and if you can also mention what you do at gym

from this feedback we can see where we stand

TheEd

cache 25-11-2014 09:29 AM

thank you and hello!

4k time trial I can do today, not sure how well I will fair though, eek! not too sure how to measure the splits either as I will be running on a treadmill.

gym wise we alternate, sometimes we have a cross trainer today, cycling day and running day, another week we will do strength training, shoulders and back, chest and arms, legs, etc.

basically a nice variety to bulk up and stay fit!

I will post my times this afternoon for my time trial as accurately as I can muster.

Thanks again, much appreciated.

cache 25-11-2014 02:11 PM

all done!

1k - 04:48 - Comfortable
2k - 04:48 - Comfortable
3k - 04:47 - Getting tougher
4k - 04:49 - Tough

Total: 19:13

This was at 12.5 kph and my only issue was with breathing, my final K I started to get a stitch.

Chris

TheEd 26-11-2014 11:10 AM

thanks for the feedback

to start, even if you find it too easy, start with the sub 50 minute 10k program

this will mean doing the 2k session tomorrow

look to start at 4.55 to 5 minutes per k for the 2k

so 9.50 to 10 minutes

provide feedback after the session

enjoy

TheEd

cache 26-11-2014 01:31 PM

just ran a comfortable 5k today running at 10kph, i was planning on doing 10k but my legs started hurting, aching if you will. i guess 4k yesterday did them in so i halved it and kept it calm

TheEd 26-11-2014 06:10 PM

definitely no 2k session tomorrow

we can have easy running till next week

and can look to do the 2k session on Thursday

look after yourself

TheEd
ps.. even walk / jog during this period

cache 26-11-2014 06:17 PM

hi there,

thanks for the reply, i definitely didnt catch that in time otherwise i would have done a 2k instead of 5k today! oops!

define easy running? gentle jog for 1/2/3/4/5k? my muscles ache i must admit

happy to do the 2k next week and recover over the weekend, i know ill be able to do a 9 and a half minutes 2k, whats the aim here, to see how easy it feels or?

cache 26-11-2014 06:44 PM

what does easy running mean, that "talking pace" level of running over time and not distance?

also could you explain this please: start with 3x2k R90-2min 9min 50 (4.55 per k) T

does it mean, run 2k, wait an hour and a half and run another 2k, then wait another hour and a half and run the final 2k?


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