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Trying to get to sub 45 now need help!


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Old 04-04-2018, 01:50 PM   #21
TheEd
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Hi Babsyrun, do week 2 this week, so Thursday's session continue

for the saturday paced run, run the 5k at the pace you plan on racing the 10k

run an even paced 5k, and see if you can push on, over the last 400m

keep it controlled

on the Sunday, for recovery only do up to 60 - 75 minutes

then we can discuss the run down to the 10k event

TheEd
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Old 07-04-2018, 05:04 PM   #22
Babsyrun
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Hi Ed,

5k today 22:52. Didn’t overall push myself as I could feel the tiredness in my legs from last weeks track and I am mindful for next Sunday’s 10k.

Will do about 1 hour tomorrow.

Needing guidance of course for the week ahead.

Thanks again.
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Old 09-04-2018, 06:47 AM   #23
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how are the legs doing now ..

Friday will be the 6 x 1 min fast / slow

Rest Saturday

once you reply, we can plan further

TheEd
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Old 10-04-2018, 08:20 AM   #24
Babsyrun
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Legs feeling ok....

Just did 40 mins easy yesterday.

x 6 1 mins on the Friday before the race?

What should I do today, tomorrow and Thursday do you think?

Thanks again for the help, its been brilliant and really helped re-focus me.

x
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Old 10-04-2018, 09:10 AM   #25
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If your legs are feeling fresh, then do the following fartlek session

3 x 6 minutes @ projected 10k race pace with 2 to 3 minutes easy in-between

please note: don't run flat out and make sure to be relaxed

Wed: 20 to 30 minutes leg recovery

Thursday: light 20 minutes

hopefully you feeling fresh by Thursday

Friday session 1 minute fast controlled @ 10k pace with 1 minute easy

you should want to race after this session

enjoy

TheEd
ps.. happy to have assisted
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Old 15-04-2018, 11:47 AM   #26
Babsyrun
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Morning Ed,

So 48:13 today. I was ok though, very undulating course and I was penned in at the start and expended a lot of energy getting up to speed for the first mile on and off pavements and verges.

4:50
4:48
4:42
4:46
4:54
4:39
4:44
4:51
4:57
5:05

I am now 2 weeks and not 3 away from my next 10k and it’s flat. Think I could do it. What should I do in terms of training plan?

Any thoughts about the above!

Thanks again
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Old 16-04-2018, 02:36 PM   #27
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Hi B .. as long s you are feeling pretty decent after the run and that you have maintained your positive frame of mind after this event.

so I won't comment on the 1k splits etc

but now, we can focus on the next event

this week we will be doing different training

so recovery today and tomorrow up to 1hr .. and light run on Wednesday and we will have a new session for Thursday

what day is the race on, a Saturday or Sunday?

over to you

TheEd
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Old 16-04-2018, 03:21 PM   #28
Babsyrun
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Hi Ed,

Don’t get me wrong I am not exactly chuffed but my head is up and know it’s within my sights still. It’s my 3rd best 10k time ever and good especially over those gradients so I am constantly learning! So thank you again! Event is on a Sunday. I know my event details are not ideal and I hope to settle into the 3 week cycle soon!

Ta!

B x
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Old 17-04-2018, 10:13 AM   #29
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Hi Ed,

In anticipation of your response. I wanted to run something past you. I read in your blogs about AB and progression, that your not a massive fan of GPS watches and pacing. I did note that on Sunday I was closely monitoring this and slowing myself rather than going for feel. Where I have gone for feel I did get my PB in the 10k programme. I also relax more and retain better form the more I don't look at the watch.

Just wondering where you were on this?

Ta again

B
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Old 17-04-2018, 12:44 PM   #30
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Hi B, the main aspect is to stay positive

I have no problem with the next 10k race, as it probably comes at the right time

for Thursday, we will look to do the following:

2k @ projected 10j race pace with 2 minutes easy

then 2 x 1k @ 10 seconds per k faster than 2k pace

then 3 minutes Rest and run last 1k as though you finishing a race

provide feedback after this

re: GPS etc ... yes, I feel that in races, it doesn't help the athlete much if they run below their ability

here's hoping the above answers your questions

TheEd
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