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Old 06-10-2014, 08:53 PM   #3
js7222
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Quote:
Originally Posted by TheEd View Post
Hi James, and welcome to the forums

if you can run a 4k time-trial then we will be able to equate the pace needed for your sessions

if you can also mention more or less the routine you are currently used to, then from there we can see where to start you

ie: what is your longest run and what kind of training you have put in till now

you may also mention, Personal Bests and weight and age

all these stats are factors used in your future development

TheEd

Thanks for getting back to me. Here's results from a 4k time trial and park run which according to my garmin fell 200m short of a 5k.

Splits Time Distance Avg HR Max HR
1 03:54.2 1 172 184
2 04:45.0 1 185 187
3 04:55.8 1 187 190
4 04:31.6 1 188 191
5 03:40.4 0.79 190 192
Summary 21:47 4.79 185 192

Splits Time Distance Avg HR Max HR
1 03:57.7 1 129 169
2 04:23.7 1 173 174
3 04:32.3 1 176 178
4 04:28.3 1 179 180
5 00:01.6 0.01 180 180
Summary 17:24 4.01 165 180



I had a go at trying the sub 40 routine a few weeks back to see how I would cope with the plan and it seemed ok. Since then I've been doing lots of slow runs approx 6:00min/km with heart rate around 140 as well as some speed sessions. Before then I was just focussing on speed sessions. My longest run I've done recently was around 1:16. A few weeks back I also managed 8km in 35:03 a few weeks back:

NAME PACE
1km 4:08
2km 4:05
3km 4:17
4km 4:27
5km 4:27
6km 4:33
7km 4:20
8km 4:44


My resting heart rate is around 52bpm. When I last weighed myself I was 91.3kg, 193cm and 27 years of age. Sorry for the overload of information. Hope this helps. Where do you think should I start with the plan?

Thanks,
James

Last edited by js7222 : 06-10-2014 at 08:58 PM. Reason: poor indentation
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