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Training for 5 and 10k after Marathon


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Old 07-06-2012, 12:00 PM   #21
Kai
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20 minutes running completed and easy pace. No muscle problems during and after the run.
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Old 07-06-2012, 01:26 PM   #22
TheEd
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keep things easy and only consider running as far 40 minutes over the weekend

come next week 'we' can only hope that things have cleared up properly

don't test the leg

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Old 24-04-2013, 01:04 PM   #23
Kai
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Quote:
Originally Posted by TheEd View Post
don't test the leg

TheEd
Hallo TheEd,

sorry for the long absence. I did not listen to your advice last year and that finally resulted in a torn muscle. It took a long time to overcome this but since February I can manage longer distances (now 20+ Km) and 4 practice days a week without problems. However, I did avoid running faster than 5 min/km so far. I feel a bit unsure how I should tackle my Training now. I would really like to give the cycles a second try but should I just start with a 4k test or would it be better to test higher speed on shorter distances in some exercises before? If yes, how?

Your input would be really appreciated!

Kai
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Old 25-04-2013, 02:16 PM   #24
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Kai, sorry to hear about your setback, hopefully you are able to comeback stronger and more experienced

you can do the 4k time-trial at about 80% max and we can take a reading from that

there is no need to extend yourself more than that

will await your reply

regards

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Old 02-05-2013, 01:39 PM   #25
Kai
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4k time-trial

TheEd,

I did the test at 4:28 min/km at 86% of my maximal HR. I felt quite rusty - clearly not used to anything faster than 5 min/km anymore. But the leg feels and felt fine.

I could start a cycle on Monday.

Best regards,

Kai
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Old 02-05-2013, 06:07 PM   #26
TheEd
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do some light running and then when we start the cycles up we can consider more rest than usual for the first cycle

cheers

TheEd
ps.. provide feedback after Monday and then we can set pace for 2k session
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