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5km Training Assistance


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Old 27-12-2017, 05:49 PM   #31
J.R
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Hi TheEd,

On a flattish trail.


Later
J.R

Last edited by J.R : 27-12-2017 at 07:12 PM. Reason: Info
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Old 28-12-2017, 07:30 AM   #32
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Hi TheEd,

I drove to a neighbouring track.
I'm glad I did as I last did track speed sessions in 2003.
Real eye opener and back to school.
10 x 200 m @ 47,6 sec average and 200 metre jog.
In my comfort zone but will pace much better next track session which is 10 x 400 m coming up on Tuesday.

Cheers
J.R
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Old 28-12-2017, 12:48 PM   #33
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nice JR .. after this cycle, we shall shuffle things round to make the overall program towards 5k. This was only a run through

sounds like you had some fun

TheEd
ps.. hopefully you can find something here re: foot - http://www.time-to-run.com/women/articles/footcare.htm
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Old 30-12-2017, 09:14 AM   #34
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Hi TheEd,

Total distance today 10,12 km.

Includes 3,02 km pace run in 12minutes @ 3:59 (HR ave 154 & HR max 164 for pace session).

Thank you,

J.R
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Old 02-01-2018, 11:57 AM   #35
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you should go through your previous training cycles and pulse ranges to see how and when the 'blip' occurred, so that if you have some early warning signs, you can do things to avoid it happening again in the future.

running is every much about confidence, and blips can often cause havoc

on we go

TheEd
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Old 02-01-2018, 05:44 PM   #36
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Will do Mr Ed.
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Old 06-01-2018, 01:56 PM   #37
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Hi The Ed,

Update:

Sunday 45 minutes Easy
Monday 45 minutes Easy
Tuesday 10 x 400 m @ 89 sec
Wednesday 45 minutes Easy
Thursday 6 x 1 minutes @ 4:15 pace
Friday Off
Saturday Parkrun 20:08 (5,03 km GPS)

Cheers
J.R
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Old 13-01-2018, 11:04 AM   #38
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Hi TheEd,

Update:

Sunday 45 minutes Easy
Monday 45 minutes Easy
Tuesday 70 minutes Easy
Wednesday 45 minutes Easy
Thursday 3 x 1 mile @ 4:05 Pace
Friday Off
Saturday 90 minutes Easy

Rolling on

Cheers
J.R.
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Old 28-01-2018, 04:51 AM   #39
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Hi TheEd,

My last 5km parkrun in 20:33.

I've been through 3 cycles to date with the following 5km times.

Cycle 1 Week 3 - 20:52.
Cycle 2 Week 3 - 20:08.
Cycle 3 Week 3 - 20:33.

In all 3 cycles on the pace runs and park run's my speed endurance goes haywire at the 3km mark. I'm on pace and then slow down perceptibly for the remainder of the 5k distance.

I went sub 20 on numerous times in 2017 with my own schedule and the weekly hilly long run was I think a key workout with a weekly tempo session and a 5 x 5 minute fartlek type of session.

The difference is that I dont feel as holistically revitalized as with your program structure in comparison to my ówn previous run as you feel, weekly racing / gung ho method.

However, with my previous schedule in 2017 my wheels never came off either in the last 2k's thereforesome tweaking is currently needed.

For week 1 I have only been doing 3 x 1 mile - maybe I should increase this?
For week 2 I have only been doing 4 x 1km - maybe I should increase this?
As for introducing a weekly long run this wont seem to fit into your structure without disturbing the quality days and subsequent rest.

I have also focused on dropping my weight down from 87.5 kg to 85kg.
Height 178cm - age 52.

By week 3 I am raring to go, a bundle of energy but the wheels always seem to come off in the last 2 km even though I am pacing myself correctly from the word GO.

Your thoughts?
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Old 28-01-2018, 10:59 AM   #40
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Hi J.R, you had the period last year when you were not feeling great, this can happen at any time, and to come back from that is often tough

what I recommend is do 3 x 1k @ sub 4 minute pace with 3 minutes Rest in-between on Tuesday and then race the Park Run this coming Saturday

after that we can do an analysis and see how things are going

TheEd
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