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5km training


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Old 04-10-2009, 08:44 AM   #11
TheEd
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interesting as in a sub 4 minutes per km effort for the 1500m which shows latent ability

the reason I asked about what other training you doing is because it plays a very important aspect in finding the correct balance

make the 1000m session for Monday (tomorrow) for now

and will come back to you about the training following that

I don't recommend doing plyometrics and such until you adapt to running which is weight bearing and could lead to a few problems

As for myself, started athletic coaching in 1984 before that I was involved in soccer coaching for a few years

Some background:
He has been extensively involved in the coaching and development of athletes in South Africa. During this period he worked with a support network that consisted of nutritionists and a full medical back-up team to help in the development of athletes and their welfare.

the athletes I worked with had the ability to run 10km from 28 minutes to 50 minutes, one even ran 15km in 43.09

Cheers

TheEd
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Old 04-10-2009, 03:42 PM   #12
beatule1
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One more thing!
I just tried to put my schedule together. I came up with two weekly plans. If you could have a look.

1:
Monday - run
Tuesday- lifts + boxing
Wednesday - run
Thursday - plyometrics + stability/posture work
Friday - runn + hopefully yoga
Saturday - lifts
Sunday - rest

2:
Monday - lifts
Tuesday- run + boxing
Wednesday - plyometrics + stability/posture work+ hopefully yoga
Thursday - run
Friday - lifts
Saturday- run
Sunday - rest
????

Thank you!
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Old 04-10-2009, 03:45 PM   #13
beatule1
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Sorry didn't see your last post!
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Old 05-10-2009, 05:59 AM   #14
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OK .. so the 1000's today and then we take things from there

as mentioned, I wouldn't recommend plyometrics at this time

hopefully we get you into a working routine with ease and no interruption to what you doing now

TheEd
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Old 05-10-2009, 09:04 AM   #15
beatule1
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Thank you!
No plyo then!
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Old 05-10-2009, 09:15 AM   #16
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not for now as we need to achieve adding running to your routine for now

the explosive nature of plyometrics can have a negative

so once you have done 2 or 3 running cycles without problems then the adding of something explosive should hopefully be possible

TheEd
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Old 05-10-2009, 03:53 PM   #17
beatule1
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Good afternoon TheEd!

Done! Was hard, but managed to do it quet strong as brakes were long - not used to such a long rest time..

Beatule
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Old 05-10-2009, 04:09 PM   #18
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any feedback of the times run and how you felt during thr un, how you felt well resting

and how you felt afterwards, please?

Onwards and forwards

TheEd
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Old 05-10-2009, 05:29 PM   #19
beatule1
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The first 1000m was ok with heart, but legs were slightly stiff (i did warm up for 6min before)
Second 1000m was the best, felt loose, felt 70-75% of max effort.
Third 1000m was similar t second, maybe just under 80%
Fourth 1000m getting tired, around 85%
Last 1000m ok, i guess because mentaly knew that is a last one! 85%

Rest as i said was long for me, i would say nearly fooly recovered. I would say after first 20s of rest my breathing was getting to normal.

I think that's it!

p.s. sorry for mistakes, my spelling doesn't work!
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Old 05-10-2009, 05:34 PM   #20
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Hi Beatule

any times to add to the 1000's please?

the rest was longer this was the first session

when you develop it will only be 60 seconds

the muscles and bone takes longer to become fit so hence the reason for caution

hope you had fun

TheEd
ps.. not to worry about spelling
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