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Old 04-11-2014, 07:24 PM   #11
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Join Date: Oct 2014
4/11 day 14: 30 minutes easy run, 5k. Felt good, there where was a point at about 4k when my legs started feeling a bit tired (was breathing fine) so I slowed down a bit. I suppose that's normal considering I ran 10k the previous day. I didn't really get your comment in the previous reply: "give yourself the chance to recover from Day 3 to Day 8 training" as I'm currently on day 14. What am I missing?
anyway, thanks for the great support, as always.
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Old 07-11-2014, 01:41 PM   #12
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Join Date: Oct 2014
6/11 day 15:: Today I was supposed to do the 3X5 fartlek session. However, since I currently don't have a device that can measure my pace (no garmin or smartphone) I changed it around a bit. Instead of doing 3 fast 5 minute sessions, andseeing as my pace is only a bit faster than 5min per k, I ran 3X1k, separated by one minute periods of continuous running at an easy pace. In order to make up for the that little extra bit of effort I ran slightly faster than my target pace.
Here are the splits:
900m warm up.
1k 4:44
one minute of easy pace
2k 4:40
one minute of easy pace
3k 4:32
900 meter warm down.

I took a short 2-3 minute break between the warm up and the 1st lap but from that point on I ran continuously to the end of the warm down. Overall I felt very good, like I could keep this going for a couple more "laps" if necessary/increase my pace quite significantly (e.g go below 4:30 on all three 1k stretches).
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Old 07-11-2014, 04:31 PM   #13
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Join Date: Dec 2007
Hi Dan, apologies for missing the earlier post ..

re this: "give yourself the chance to recover from Day 3 to Day 8 training" as I'm currently on day 14

the training during Day 4 to Day 8 is what it is all about .. after Day 8 .. don't look to achieve while adapting to the cycles

simply keep it as easy as you can

get the feel good factor back

then a tester at the end of the 3 week cycle and back to the hard training

as you develop you will find that your running between day 10 to 16 becomes quicker naturally

the program does work, it often depends on the individuals response

for the fartlek .. go on feel .. don't measure distance .. it is to have you running fast again but not with the same intensity of measurement

here's to a good weekend

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