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5km training


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Old 05-04-2011, 05:31 AM   #501
TheEd
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3 x 6 minutes with 3 minutes easy

6 minutes at around 4 minutes per k effort

if you get slower, not to worry, simply try to maintain 4 minutes per k

TheEd

ps.. Thursday: 30 minutes easy and 1hr over the weekend
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Old 11-04-2011, 06:01 AM   #502
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Hi TheEd,

Done!

3x6min 15km/h - were ok, it felt def longer that extra minute, but i could finish it.. 3min rest more than enough.

Next?

Beatule
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Old 11-04-2011, 06:48 AM   #503
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this is good news, ideally it would be great to bring the Rest time down before increasing the speed.

for the next session, try to find an even surface, grass preferably and repeat the 10 x 1 minute fast with 1 minute recovery

Thursday .. warm up then 20 minutes at a tempo around 4.30 to 4.45 per k

1hr run over the weekend

TheEd
ps.. this should be an enjoyable week
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Old 18-04-2011, 02:34 PM   #504
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Hi TheEd,

Yep I had good week! fun fun fun! My average speed for 10x1min was 17,6km/h. Did outside was tough, but again enjoyed it! Was getting tired after about 6th.. then 1min rest became very short..

Other runs were fine!

Beatule
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Old 18-04-2011, 03:01 PM   #505
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This is good, the weather must surely be getting better?

how was the paced run on Thursday?

slot back to the longer session this week

so 3 x 6 minutes with 2 minutes Rest in-between

pace for 6 minutes @ 4 minutes per k effort

then the normal easy 30 to 40 minutes on Thursday

with the 1hr run over the weekend

Hope all goes well

TheEd
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