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5km Training Assistance


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Old 05-12-2017, 11:23 AM   #11
TheEd
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if you are disciplined enough, you can use the first 2k of the Park Run to warm up, and then run your 3k paced

or

Run the 1st 3k @ 4 min per k pace, and then jog the last 2k

your call

but discipline required

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Old 05-12-2017, 01:04 PM   #12
J.R
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5 K Training Program

Noted Ed,

Thank you.
J.R.
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Old 12-12-2017, 10:44 AM   #13
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JR, how did this go?

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Old 12-12-2017, 02:08 PM   #14
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Hi Ed,

1. 3:58 Pace(heavily fatigued after 1 km and almost forced to walk)
2. 4:22 Pace
3. 4:34 Pace
4. 5:10 (Jog)
5. 5:19 Jog)

Last edited by J.R : 12-12-2017 at 02:10 PM. Reason: Spelling
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Old 12-12-2017, 04:16 PM   #15
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try to take it as easy as possible during the week

monitor your morning pulse rate

TheEd
ps.. you may be picking up a bug, especially if some people around you have been sick
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Old 13-12-2017, 10:25 AM   #16
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Hi Ed,

RHR - 42 bpm lowest & 52 bpm highest over 5 minutes on polar monitor.
40 minutes easy this morning and pulse 120 bpm

Last edited by J.R : 13-12-2017 at 10:27 AM. Reason: Additional info
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Old 13-12-2017, 01:13 PM   #17
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what was your pace for the 120 bpm JR?

rolling well, the 1 minute fast is at predicted pace for Saturday, no need to go faster, so make it controlled

enjoy

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Old 13-12-2017, 03:07 PM   #18
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Hi Ed,

6:00 min per km at 120 bpm which is good (70% of HRMax).

Regards
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Old 14-12-2017, 07:30 AM   #19
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6 x 1 min fast and 1 min slow after a 30 minute w/up and 18 minute cool down.
1 minute fast @ 140 bpm Zone 3 @ 4:45 pace (both on average) - took it easy.
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Old 14-12-2017, 11:22 AM   #20
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have a good one

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