Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 5km Training
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
5km Training 5km Training Feedback due to interest shown


Sub 20, training 3 times a week


Reply
 
Thread Tools Display Modes
Old 18-01-2017, 02:10 PM   #31
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
consider swimming after the footie, will provide better recovery

for the 2k session, start off slowly and build-up. even if the first 2 x 2k are slower, pace yourself and finish off stronger

make it a positive session

enjoy

TheEd
ps.. looks like the adventure race gave good vibes
TheEd is offline   Reply With Quote
Old 21-01-2017, 03:46 AM   #32
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Ok so I didn't see your message until Friday. I attempted the session but had to abandon it after 2 intervals. I felt like the distance was to much for me. Looking over the last 6 months I haven't had many miles under the belt & very few runs over 10km's. Anyway I was feeling a bit pissed off with myself so I decided to repeat the session the next day. However I reduced the speed as I felt at this stage it was beyond me & it was more important to finish the session.
Wednesday - game (played 65 minutes was fairly comfortable)
Thursday - Abandoned session 9.7km 48:56 5:03 pace
2 x 2km intervals 1)7:45 avg 3:53 pace 148bpm
2)8:01 avg 4:00 pace 150bpm

Friday - 15.3km, 1:12:48 avg4:45 pace
5 x 1.9km around pond 1)7:53 4:09pace 145bpm
2)7:52 4:08pace 143bpm
3)7:48 4:06pace 145bpm
4)7:47 4:05pace 146bpm
5)7:39 4:01pace 149bpm
The session felt controlled except for the last one which started to hurt a little towards the end. Should I carry on with the program or do you think it would be better to do a build program to get miles under the belt. Either way I'm going to enjoy a rest day today albeit in work. I'm aware that sub 40 is beyond me at this stage so I won't stress to much when I do the race on the 4th February.
Joemurray39:15 is offline   Reply With Quote
Old 22-01-2017, 08:40 AM   #33
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Joe, once you establish a routine, the progress will begin to show

make sure to give yourself sufficient recovery after footie etc

TheEd
TheEd is offline   Reply With Quote
Old 25-01-2017, 01:40 PM   #34
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Ok ed, noted. So my week has been as follows
Saturday- Rest day
Sunday- Long run 14:21km - 1:19:43 avg 5:36km HR138
Felt quite tired for this so didn't bother forcing the pace
Monday- Easy bike on the trainer 20km 42:00 28.6kmph
Tuesday- 6 X 1km 60rest 9.98km 52:51 5:17km HR145

1)4:01 145bpm
2)3:57 147bpm
3)4:00 149bpm
4)3:57 153bpm
5)3:58 153bpm
6)3:54 153bpm
The 2nd half felt tough with my HR only getting down to 140
In the recovery.
Wednesday- 1hr of core & light weights
Joemurray39:15 is offline   Reply With Quote
Old 31-01-2017, 04:31 AM   #35
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Hi ed,
Thursday- Rest
Friday - 1hr steady on the bike followed by core/light weights
Saturday- 5km Tempo
1)4:10 2)4:12 3)4:13 4)4:11 5)4:07
Total 20:53
Run felt hard enough that I think a 4:15-4:20 avg is probably realistic for the 10km race
Sunday- Core/exercises
Monday 10 x 400m 60rest. Aiming for 92secs 3:50 pace
(88,89,92,90,90,90,90,87,90,78)
These felt quite comfortable except for the last one where I ignored the watch.

Plan for the rest of the week
Tuesday- swim
Wednesday - football
Thursday - rest day
Friday - 30 mins inc 6 x 1 min race pace
Saturday- 10km race
Joemurray39:15 is offline   Reply With Quote
Old 31-01-2017, 02:52 PM   #36
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Joe, consider going for a light walk on Thursday, or even light swim, in case you have issues after the footie

enjoy

TheEd
TheEd is offline   Reply With Quote
Old 05-02-2017, 02:45 PM   #37
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Hi ed,
My week went as follows:
Tuesday: With work etc I didn't feel like doing anything so I decided to do a few exercises, core & light upper body weights. Finished off with stretches & roller.
Wednesday: Football, tough 90 minutes which we eventually won but a very physical encounter with a lot of running.
Thursday: Very sore today so I repeated Tuesday.
Friday: Took the kids for a very slow 3k, almost walking pace
After that I did another easy 30 minutes with 6 x race pace.
Saturday: Race day, after a stormy few days the weather was perfect. About 15 degrees with a light wind. Practically freezing for Dubai.
Final time 40:21 - 9.87km - 4:05 avg - 160bpm
Mile 1 6:46/4:12 - 152bpm
2 6:41/4:09 - 171
3 6:38/4:07 - 167
4 6:41/4:09 - 159
5 6:33/4:04 - 156
6 6:23/3:58 - 155
I tried to stay controlled for the first lap & reigned myself in when the pace picked up. On the 2nd lap it started to hurt a little but I'd had the same person about 50 yards in front of me for the whole race. He spurred me on to pick up the pace, I got alongside him at km 9 but then he opened the gap again. I eventually beat him with a 200m sprint to take it by a nose. 9th overall & 3rd in the 35-39 age group which meant I got a trophy. My first in about 25 years.😀
Joemurray39:15 is offline   Reply With Quote
Old 07-02-2017, 07:30 PM   #38
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
very nice going Joe, make sure to get sufficient recovery, and certainly don't look to rush back into intense training

congrats

TheEd
TheEd is offline   Reply With Quote
Old 10-02-2017, 04:45 AM   #39
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Hey Ed, hope you are well. Took your advice & had a fairly easy week.
Sunday: Easy swim 1k open water
Monday: Easy jog with my wife 5.2km 31:42 6:06km followed by slow half hour on turbo trainer, 11.2km.
Tuesday: Rest day
Wednesday: Football, only played an hour as I got a red card
Thursday: 1hr steady on the bike 30.6km

Today, Friday, I intended to start the 2k intervals. I have exactly 3 weeks until my sprint triathlon (5k run leg). Beyond that I have a half ironman in August & hope to do a few running races in the interim. Anyway should I stick to the 10k program for now? I have done very little bike/swim in the last 2 months so I'm not expecting any great performances & will use the race as a building block for the rest of the year. I really enjoyed getting on the podium albeit at a slow race. I'm so far behind on the bike/swim that it will take me years to get near the top third. However I feel I can get top 10's in my age group with the running with some work. I turn 40 tomorrow 🙈. At least I'll be the youngest in my age group.
Cheers Joe
Joemurray39:15 is offline   Reply With Quote
Old 11-02-2017, 02:48 PM   #40
Joemurray39:15
Member
 
Joemurray39:15's Avatar
 
Join Date: Oct 2012
Hi ed, Did the 10k intervals yesterday. Wasn't really in the mood as I had an early start that morning. In the end the session went ok & whilst it wasn't easy it felt manageable.
WU/5 x 1.9km/90 rest/WD =1:18:11/05:03km/134bpm
1)7:38/4:01km/145bpm
2)7:40/4:02/145
3)7:36/4:00/147
4)7:35/3:59/148
5)7:27/3:55/150
I intended to start around 4:05 pace & move toward 4:00 pace through the intervals. With that in mind it wasn't a bad session & mostly negative splits with controlled running.
Joemurray39:15 is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 5km Training


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
16-12-2017 01:49 PM
221 Replies, 90,393 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
16-12-2017 01:16 PM
9 Replies, 254 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,426 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
14-12-2017 10:53 AM
40 Replies, 3,420 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by TheEd
13-12-2017 01:09 PM
14 Replies, 627 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 195,521 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 33,955 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 31,013 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,098 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 02:55 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved