Training Programs Plan

[J.R]

The 6 x 1 minute session is on the sub 40 minutes program.
I am on the sub 45 program???

[TheEd]

thanks Tallon

[J.R]

The sub 45 sub 40 question?

[TheEd]

oops, my emails are still jumbled, so I missed this.

add the 6 x 1 minute fast / slow into your program but stick to the sub 45 minute program for now

hopefully it went well

TheEd

[J.R]

Thanks Ed,

I ran 21:03 in 5k Park Run.

3 weeks ago it was 21:48.

Legs felt like weights due to poor week's sleep as I did an all nighter catching up on work 3 days prior to my race but I just could not sleep with month end's stress. I was pleasantly surprised by the time despite the lack of strength.

I have another 2 x 3 week cycles to go before rest period and then build up so I am looking forward to moving onto Sub 40.
I have subdivided the year into 3 x 17 week periods.

Thank you for the program. It creates daily, weekly and yearly structure into my running as I used to run pretty much gung ho despite a 16:24 5k and 34:53 PB years ago while getting often ill skipping from the one program to the next.

[TheEd]

how things going JR. with the programs we attempt to keep things simple and enjoyable, while also focusing on progressive development, so that everything you do fits in with your daily lifecycle.

on we go

TheEd

[J.R]

Hi Ed,

Very well thank you.
Chilly in Cape Town this time of the year as you may well know.

[TheEd]

Hi JR, winter is always a difficult time of the year to train

up our side it is almost winter all year

onwards

TheEd

[J.R]

Good day Ed,

I have subdivided the year into 3 program cycles of 17 weeks (2 off period, 3 build up and 4 x 3 week training program cycles).

Could this be split up even further without affecting overall fitness.
My 6 x 1k times have dropped by about 15 seconds per km and the legs dont feel as strong as they used to when doing the repeats. The weather was exremely chilly on that day and rainy and it could possibly be the mindset.

I have completed almost 3 x 3 week training cycles but not feeling as rested and stronger as before.

[TheEd]

consider taking a few days easy (3 maybe) then go onto doing 2 weeks of build-up program

keep providing feedback

TheEd