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Sub 20 5k


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Old 24-09-2013, 02:08 AM   #11
runninggirl
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Hi TheEd,

I wouldn't mind racing both the 5k & 10k distances.

Becky
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Old 24-09-2013, 08:43 AM   #12
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Let's make it Day1 today and start with the sub 40 minute 10km program

let me know what you plan for today

then Thursday we will do the 2k session, though we will start with 3 x 2k for safety measures, though I am sure you shall be OK

the pace Thursday (Day3) do 3 x 2k @ 4.20 per k Rest 90 seconds .. you are meant to cope with this session

over to you

on we go

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Old 24-09-2013, 01:49 PM   #13
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That sounds great. I will follow the plan & run 60-70 min easy today, 30 min easy tomorrow, then the 3x2000 workout on Thurs. I will report back after Thursdays workout. Thanks so much.

Becky
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Old 24-09-2013, 02:20 PM   #14
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B for now up to 1hr today, even if it is 40 minutes, we hoping to get the basis of a structure going on this cycle with no pressure

you may do a different activity tomorrow, no weight-bearing

and if you use a heart-rate monitor pop your data up so we can see more about you

enjoy

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Old 24-09-2013, 02:58 PM   #15
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Ok. That sounds good. Also I should mention that I am part of a relay team this Saturday & am doing 2 legs: 30k cycle & 6k run. This would be considered a "C" race for me.

Becky
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Old 24-09-2013, 04:01 PM   #16
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the session this Thursday shouldn't be that taxing, so should work out OK

grand

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Old 26-09-2013, 05:07 PM   #17
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Hi TheEd,

Here are the results of today's workout. 3x2000 with 90 sec rest.
8:40, 8:38, 8:40.
The first two I was able to do on the track but the 3rd one I had to do on the road because the college kids were coming onto the track for a workout and it was too crowded.
I managed to hit the paces but my legs felt stale. I took yesterday as a rest day. I think the 2 days in a row of racing & travel caught up to me. I have noticed I am more stale if I take the day off before a race or workout. If I do some sort of easy run with strides I feel better & run better.
Just an update. I am no longer doing the cycle portion of the relay on Sat just the 6k run.
I will wait to hear further instruction from you.

Becky
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Old 26-09-2013, 06:23 PM   #18
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the 2k session is quite a tough session and the aim would be to get to 5 x 2k around the 3 or 4th cycle .. this would give you a decent 10k

most top athletes prefer active recovery

what you can do a day before the race is to do the 6 x 1 minute fast / slow session from Day 17

please give me your thoughts

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Old 26-09-2013, 06:27 PM   #19
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Hi TheEd,

Yes. That sounds good. So just to clarify you mean tomorrow do the 30 min run with 6x1min on/off@race pace. Then 6k race on Sat? I normally do some sort of pick ups the day before a race. Interesting enough I find this makes me race better.

Becky
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Old 26-09-2013, 08:21 PM   #20
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1min fast is at anticipated race pace for Saturday with 1 minute easy in-between

warm up and then warm down

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