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First goal..sub 20 min. 5k


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Old 02-05-2012, 01:02 AM   #21
Andy
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Perfect – I like it when things go to plan

What should I be doing on Thursday and then the weekend?
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Old 02-05-2012, 09:47 AM   #22
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do you have any further events planned?

as you could do a 4k time-trial this weekend

so a 6 x 1 minute fast / slow Thursday with Friday Rest would be fine if it suits your time-table?

Cheers

TheEd
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Old 02-05-2012, 12:16 PM   #23
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Timetable is wide open at the moment - any day is a good day to run.

I haven't locked in any further events before July - I'll need to have a look at what's coming up.

So the 6 x 1 min fast / slow..what does this involve exactly in terms of pace? Flat out for the fast or something less than max. effort? Also, seems like a very short session - 12 mins all up? Or am I completely off track as to what this involves?

Time trial sounds good for the weekend - will be interesting to see how it turns out.

Andy.
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Old 06-05-2012, 11:57 AM   #24
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4k completed in 18 mins this afternoon Ed - ran the first k too quickly (bit keen haha) and was punished for the remainder of the distance, but managed to scramble home. Lesson learned

Oh, and I figured out the fast/slow session for Thursday - pays to read up on some of the other content on here.

Cheers,

Andy
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Old 06-05-2012, 12:13 PM   #25
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apologies for missing the question about the 6 x 1 min fast / slow

just to elaborate .. 1 min fast @ anticipated race pace with 1 minute easy in-between

it is a very much a mental sharpener before the race and you should finish wanting to run more

as for the 4k time-trial .. how fast did you go out in the 1st km?

running is very much about experience

chat soon

TheEd
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Old 06-05-2012, 12:43 PM   #26
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3:45 for the first km.

Shall wait for next week's instructions.

With thanks,

A.
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Old 08-05-2012, 06:57 AM   #27
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Tuesday

5 x 1k Rest 60 seconds

4.20 to 4.30 per k

Thursday easy running - 20 minutes @ 5:45 and 10 @ 4:45.

please ask questions if anything unclear

TheEd
ps.. 3.45 for the 1st km shows there is speed that can be used
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Old 13-05-2012, 12:46 PM   #28
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Another week down..where is this year going?!

Tuesday's 1k's were fine - pace was 4:20 for each with 60 secs rest between 1-4; needed a bit longer (90 secs) before the last k, reason being my lower legs rather than cardio.

Thursday's session was ok too, along with today's 1 hour slow run.

What's the plan for this coming week?

Many thanks,

Andy
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Old 13-05-2012, 03:12 PM   #29
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Tuesday session

6 x 600m Rest 60 seconds

pace of 600m = 2:32 to 2:36 per 600m

please provide feedback after session

Thursday .. 30 minutes easy

Cheers

TheEd
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Old 15-05-2012, 01:15 PM   #30
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Hi Ed,

Reporting back on tonight's 600 session.

Fairly comfortable - completed all 6 @ 2:32 with 60 secs rest between.

Cheers,

Andy
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