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Training Programs Plan


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Old 21-04-2016, 06:58 AM   #1
J.R
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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.
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Old 23-04-2016, 07:41 AM   #2
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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

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Old 12-05-2016, 03:40 PM   #3
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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?
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Old 13-05-2016, 12:10 PM   #4
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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

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Old 14-05-2016, 01:48 PM   #5
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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?
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Old 27-05-2016, 08:41 PM   #6
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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.

PLEASE COPY, PASTE AND EDIT YOUR SUGGESTION?

Last edited by J.R : 27-05-2016 at 08:43 PM. Reason: Suggestion
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Old 10-05-2017, 09:31 AM   #7
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Sundays Off day / Saterdays Parkrun

Good day Ed,

How would one take each Sunday as the off day and every Saterday for a 5k parkrun (totalling 10km w/up & w/down) (time trial / race / tempo / easy as an individual preference?



Regards
J.R
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Old 12-05-2017, 11:32 AM   #8
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Hi JR, in our training program lay-out, Days 3 to Day 8 are most important

thereafter, you could run a paced 5k on the next Saturday and even race the 5k the next weekend

Day 3 and Day 8, most important to get the benefits from the program

hope that helps

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Old 12-05-2017, 12:52 PM   #9
J.R
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Training

Good day Ed,

And the Sundays off request instead of Fridays??
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Old 15-05-2017, 08:08 AM   #10
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oops, that should be fine JR, if that is all you can manage

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