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5km Training 5km Training Feedback due to interest shown


Here we go again...


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Old 05-08-2015, 01:27 PM   #1
muralhape
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Here we go again...

Hey TheEd,

As so we've talked before, I'm gonna start the 5k training aiming a faster 3k, instead from the old 10k training.

Just have two observations to you Ed, I just have now to know the pace and the partials in the intervals, I don't have how to say the HR anymore, for now. And just have three days a week to training, but these days I usually can adjust to when I want.

The last two sessions of training were :

8 x 400m @ 3:45 R90s

2 x 1.5 k @ 3:55 R180s

Again thanks for the support and I'm really excited to be back to the training. I'm waiting for your thoughts Ed.

Regards,

FL
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Old 06-08-2015, 09:15 AM   #2
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Hi FL, we use the same format as the 10k program however we only train over a 2 week cycle

Day 3 will be the 6 x 1k session or another 5k related session

then an hour run over the weekend, if you able to do 90 minutes easily, then great

Day 8 would be the 10 x 400m session, and then it changes

to Day 10: a session related to 1500m (have you a tartan track you can use?)

for now, over to you

TheEd
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Old 06-08-2015, 10:14 AM   #3
muralhape
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Hi TheEd, understood!

So... back from the training. I'm not happy.


Lap Distance Pace Rest
1 1k 4.15 90
2 1k 4.25 90
3 1k 4.18 90
4 1k 4.10 90

Annnd... that's it! The first two were pretty easy, specially the first, I was at 0.95k with 3.50 min and I've came fast in the 4th cause I knew It woulod be the last. My muscles were exhausted...

Ed, I'm a heavy and strong runner (1.83m w/ 95kg), not so good in long distances intervals ( As we did today) I'm way better in sprints. That's why I wasn't running longer distances, the longer was on last Tuesday when I did the 2 x 1.5k

I'm sure now we starting the program I'm gonna get better pretty soon.

Looking for you thoughts and towards the 60 - 90 min easy on Sat.

Best Regards,

FL

FL
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Old 08-08-2015, 11:40 AM   #4
muralhape
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Hey Ed!

As told, one easy hour running.

60min 10.2k Avg Pace 5.53

So, Tuesday 10 x 400 right? which pace and how much rest between the sets?

A great weekend to you sir!

Regards,

FL
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Old 10-08-2015, 07:13 AM   #5
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400m pace at 10 seconds per k quicker than the 1k session

Rest 1 minute inbetween

hopefully you are able to do this session on a tartan or grass track

TheEd
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Old 11-08-2015, 02:27 PM   #6
muralhape
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Br

Hey Ed,

So I had a great workout today, tried to stick @ 4.10 but as is short range I went a little bit faster and took me 4 laps to stick in a steady pace.

As you can see below,

Lap Time Pace Rest
1 93s 03:52 60
2 97s 04:02 60
3 98s 04:04 60
4 98s 04:04 60
5 94s 03:54 60
6 94s 03:54 60
7 96s 04:00 60
8 95s 03:57 60
9 95s 03:57 60
10 90s 03:46 60

The first four laps came without much effort, #7 and #8 I've needed to be pretty focused to maintain the pace, the last lap I've maintained the pace until 0.3k and gone faster in the last 100m, I wanted to close strong.

Btw, I made the training in a grass track as you asked to me before Ed. About the Thursday's schedule, you had told that gonna be a 1500m related, can you explain me more detailed ?

Cheers!

FL
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Old 12-08-2015, 10:17 AM   #7
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Thursday session: make sure to warm up decently before the session

and do strides to prepare yourself

session: . 400m Rest 2 minute then 300m Rest 2 minute then 200m x 2 with Rest of 3 minutes between sets

pace: 400 = 84/86 . 300 = 63/64 . 200 = 42/43

this session is to develop 1500m speed

please ask questions for further clarity

TheEd
ps.. great that you have a grass track
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Old 12-08-2015, 01:19 PM   #8
muralhape
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Hey Ed,

Let me see if I get it Ed, the season is 2- times of 400 + 300 + 200 with the rests that you have said before, am I right?

In advance, I have two others questions, we gonna close the 2-week cycle, what will be the session on Saturday? and Day 1 in the new cycle still is a easy run, 45min?

Best Regards,

FL
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Old 12-08-2015, 01:47 PM   #9
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you have it right

Saturday .. test yourself from 1500m to 5000m .. time-trial

Day 1 .. easy run, can push it up to 1hr if you wish

please keep the questions coming in

TheEd
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Old 12-08-2015, 03:05 PM   #10
muralhape
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Icon5

Great then!!

Ed, as my main idea its to make a better 3k then on Saturday I'll do a time-trial with a 3k session. Any thoughts about pace on this, maybe the pace from 1k interval (4.20 - 4.30)?

Back to you tomorrow with the resume from the session.

Regards,

FL
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