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Old 25-07-2011, 11:04 AM   #11
Rat66
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Ya no bother. Just wondering about the pace for my easy and long runs??
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Old 25-07-2011, 03:37 PM   #12
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for the easy runs the focus for now is on a recovery day between sessions, so it is best to keep it as easy as possible

The TALK TEST is the easiest method .. if you are able to talk while running then it is an easy run .. if you run on your own talk to the trees .. nobody will mind

a little later on we will get to the best 'heart rate' for your easy runs

Cheers

TheEd
ps.. u welcome to provide feedback of your easy runs in heart rate
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Old 25-07-2011, 08:20 PM   #13
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I will keep you posted with a weekly update. Just to let you know i will be doing a 10km on Aug 14th, is that too soon??
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Old 26-07-2011, 05:39 AM   #14
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nope .. not too soon, simply do not put too much expectations on the result and it should work out fine

enjoy

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Old 28-07-2011, 08:12 PM   #15
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Hey TheEd,

Did my first 5x2km session today, found it very tough. I had forgotten how tough speed work is!! So here is the feedback that you wanted:

1. 2km= 7:54 H/R= 188bpm

2. 2km= 8:03 H/R= 196bpm

3. 2km= 8:51 H/R= 194bpm

4. 2km= 8:54 H/R= 193bpm

5. 2km= 9:09 H/R= 192bpm

Looking forward 2 my rest day tomorrow......


ps... Session was done on grass wearing my spikes...
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Old 28-07-2011, 08:21 PM   #16
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this 5 x 2k session is tough but very beneficial

onwards and forwards

TheEd
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Old 04-08-2011, 05:01 PM   #17
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Hey TheEd,

Had to change my days this week so only got around to doing my 6 x 1k session today, so here are my times:

1. = 3:54 H/R = 175bpm

2. = 3:59 H/R = 186bpm

3. = 4:05 H/R = 189bpm

4. = 4:12 H/R = 189bpm

5. = 4:21 H/R = 189bpm

6. = 4:02 H/R = 194bpm


ps.. would it still be ok to do the 5k paced run on saturday or is it too soon after the 1k session??
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Old 05-08-2011, 11:37 AM   #18
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best to get onto the weekend training

your 1k session shows the need for the work to come

enjoy the weekend

TheEd
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Old 06-08-2011, 06:27 PM   #19
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Hey TheEd,

Was not able 2 do my 5k paced run today because the weather was too bad. Just wondering would it be ok to do my 5k paced run in the morning and do an hour easy tomorrow evening??


p.s. I was talking to a few lads down the club the other night, they were saying my recovery between my 1k and 2k reps were too short.... What is the reason for the short recovery???

Cheers, rat66.
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Old 06-08-2011, 07:03 PM   #20
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Hi .. best to only do the long run

in answer to your question .. the 5 x 2k session is done at 10k race pace with the short rest it best achieves the simulation (needed for 10k racing) and the development of 'speed endurance' .. the most important aspect of receiving the full benefit is to have your pulse at a certain level which is optimum development at the pace required .. too long a rest does not achieve this objective and then the same is said for the 5k pace session - the 60 second rest best achieves the elevation of the pulse needed to achieve optimum development

if your pulse drops below a certain level during the rest then it takes longer for the pulse (to rise) to achieve the level required where development is best achieved

many runners make the mistake of doing speed work at too fast a pace with too long a rest, thus resulting in runners who often cannot achieve a decent 10k - 15 or 21km time while running a faster 5k

the programs available are 10k training programs and not a 5k training program .. do the sessions with the required rest and the results follow


Hope this helps

TheEd

ps.. also note I have 25 years of coaching experience and have got many results over the years using these programs .. here's hoping the runners carry the same knowledge and experience
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