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Old 12-05-2009, 10:44 PM   #1
grimmey
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fartlek

im doing the sub 50 min 10k 12 week program and i cant understand how to do day 15 it says start with 3 x 5min @ 10k pace with 1min easy F can anyone explain what this means
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Old 13-05-2009, 05:08 AM   #2
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Hi grimmey

5 minutes paced at the perceived 10k race effort

so it would be running 5 minutes at sub 50 minute 10k race pace

with 1 minute slow recovery in-between

this can be a very tough session if you start too fast

good luck

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Old 14-05-2009, 11:45 AM   #3
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so im only doing 15 mins of running on day 15
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Old 14-05-2009, 12:37 PM   #4
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you should warm up for 10 to 15 minutes before hand and then a jog down of 5 minutes should do you fine



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Old 18-05-2009, 05:52 PM   #5
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i was due to do a 5k workout sub 25mins but been ill for 4 days do i return to this stage or change stage im at
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Old 18-05-2009, 06:02 PM   #6
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continue with the day after the 5k paced session

then provide feedback as to how you feel, please?

Thanks

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Old 19-05-2009, 01:37 PM   #7
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10k today out on roads 51.13 were few hills and 5 or 6 big roads to cross no excuses felt ok doing it was a challenge but good recovery after and started my diet training for the british 10k july 12 should i finish this plan and move up to sub 45 plan or stay on this for another 3 week when i finish the three week plan
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Old 19-05-2009, 01:59 PM   #8
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Hi grimmey

it would be advisable to maybe consider doing the 3 week cycle again

Thanks

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Old 19-05-2009, 02:05 PM   #9
grimmey
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ok i will do another 3 week after this can i do my run in the morning and do some sit ups weights etc for 30mins in late afternoon
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Old 19-05-2009, 03:29 PM   #10
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good stuff grimmey

by adding the exercises during the next 3 week cycle you should adapt to the extra stresses quite easily however try not to do leg strengthening on the day before or after or on the day where you do a quality session or the long run

it is vital your body absorbs the training and can recover adequately on those days

Cheers

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