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new here, very unbalanced


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Old 24-11-2014, 01:27 PM   #1
cache
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new here, very unbalanced

im not new to running, although ive never done a competitive race, unless the santa fun run 6k counts?

ive recently rediscovered my love for running and ive been clocking a 5k in 25 minutes comfortably although id love to be able to get it down or be able to do a 10k, any suggestions? i go to the gym a few times a week and could run 3 times a week i guess.
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Old 24-11-2014, 02:10 PM   #2
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Hi cache and welcome

one of the first things we always recommend is that you do a 4k time-trial

this is for assessment purposes

then you can also provide basic details if you want to track your progress

as we proceed you can mention how far your longest run has been etc

you mention running 3 times a week and if you can also mention what you do at gym

from this feedback we can see where we stand

TheEd
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Old 25-11-2014, 09:29 AM   #3
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thank you and hello!

4k time trial I can do today, not sure how well I will fair though, eek! not too sure how to measure the splits either as I will be running on a treadmill.

gym wise we alternate, sometimes we have a cross trainer today, cycling day and running day, another week we will do strength training, shoulders and back, chest and arms, legs, etc.

basically a nice variety to bulk up and stay fit!

I will post my times this afternoon for my time trial as accurately as I can muster.

Thanks again, much appreciated.
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Old 25-11-2014, 02:11 PM   #4
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all done!

1k - 04:48 - Comfortable
2k - 04:48 - Comfortable
3k - 04:47 - Getting tougher
4k - 04:49 - Tough

Total: 19:13

This was at 12.5 kph and my only issue was with breathing, my final K I started to get a stitch.

Chris
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Old 26-11-2014, 11:10 AM   #5
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thanks for the feedback

to start, even if you find it too easy, start with the sub 50 minute 10k program

this will mean doing the 2k session tomorrow

look to start at 4.55 to 5 minutes per k for the 2k

so 9.50 to 10 minutes

provide feedback after the session

enjoy

TheEd
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Old 26-11-2014, 01:31 PM   #6
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just ran a comfortable 5k today running at 10kph, i was planning on doing 10k but my legs started hurting, aching if you will. i guess 4k yesterday did them in so i halved it and kept it calm
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Old 26-11-2014, 06:10 PM   #7
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definitely no 2k session tomorrow

we can have easy running till next week

and can look to do the 2k session on Thursday

look after yourself

TheEd
ps.. even walk / jog during this period
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