5k in Sub 25 minutes

[TheEd]

enjoy the experience Sal ...

have a nice weekend

TheEd

[Sal]

Hello All

Quick question on trainers.

I have read an article on specific racing trainers which are much lighter and good for use at races.

I just wondered what the views were on the forum. Do they make that much difference or are they just for the elite?

At the moment I have just the one pair of trainers which I use for everything.

Thanks

Sal

[TheEd]

Sal .. stick to your training shoes

however, if you looking at buying a pair of shoes for racing

then get a 2nd pair of trainers and the pair that gives you the nicest feel, reserve that for your quality sessions and races

it's a personal thing but it can give you the mental edge

enjoy

TheEd

[Sal]

Todays race was hard.

The race started and finished on the track in an athletics stadium which was great but the remaining 4k was through a quarry and then fields. Unfortunately it had been raining all last night so the field was very boggy, so there was a lot of dodging pot holes and slipping and sliding through the muddy field.

My time was 26:50, which in hind sight I'm not dissatisfied with considering the terrain.

Onwards and upwards....

My next race is a 5 mile(approx 8km) on 12th August - which is 7 weeks away, so time for 2 complete cycles. I might need some help on how to "use/lose" the additional week and also what to do on the weekend at the end of the 1st cycle when I should race. May be a 4k time trial to see where I am in preparation for the final cycle before the race.

Thanks for all your help.

Sal

[TheEd]

Hi Sal .. not much fun when the course is so challenging that you can't get a marker on things .. if you like you can do a 4k time-trial this coming weekend

so this week roll through a routine according to how you feel and book Saturday as a test

then go into the 2 x 3 week cycle

how does this sound?

TheEd

[Sal]

Sounds good to me.

I'm sure on a lovely summers day it would have been a very pretty route, unfortunately I missed the views of the lakes and the countryside as I was too busy looking at my feet

The good news is that my legs feel fine today, so my recovery is definately improving.

Thanks for the advice.

Sal

update - just seen the official results and looking through them I was actually 8th female home, so quite pleased with that

[Sal]

Hi

After an easy week of mainly 30 minute runs, I took the 4k time trial this morning:

Total time was 20:02 and the splits as follows:

5:00 5:22
4:58 5:19
5:00 5:14
5:04 5:11

Was really pleased with this compared the first 4k time trail I took 4 weeks ago (previous times above in red)

Kind regards

Sal

[TheEd]

nice going Sal .. edging closer and closer to sub 5 minute per k running for 4k

are you ready to roll towards a training cycle from next week?

Cheers

TheEd

[Sal]

Hi The Ed

Yep, I'm good to go and get started on another cycle.

The only slight change, if its OK is that I notice the cycle is geared towards racing on a Saturday, as all my races are on Sundays, is it OK if I do my hard training on Wednesdays and Fridays, as opposed to Tuesdays and Thursdays - it also makes it easier for me at home as my husband tends to run on Tues & Thurs. It will just mean that I'll need to find a bit of time on a Monday for one of the longer runs, but that will be fine.

Thanks

Sal

[Sal]

Hi The Ed

I've had a go at looking at the cycle and setting it up for the coming weeks - Is there anywhere I should make any changes? Also I'll feed back as I'm going so can make any adjustments as necessary as I go:

Starting 1st July
Sunday - 40 mins easy
Monday - Rest (pilates)
Tuesday - 30 mins easy
Wednesday - 60-70 mins easy
Thursday - 30 mins easy
Friday - 3 x 2k at 5:05-5:10 pace with 2mins rest
Saturday - rest
Sunday - 1hour 30mins easy
Monday - 30 mins easy
Tuesday - 30 mins easy
Wednesday - 5 x1k at 4:55 - 5:00 pace with 90secs rest
Thursday - 30 mins easy
Friday - 30 mins easy
Saturday - 5k paced
Sunday - 10k easy
Monday - rest
Tuesday - 30 mins easy
Wednesday - 3 x 5 mins at 5:05 pace with 3 mins recovery
Thursday - 30 mins easy
Friday - 30 mins easy
Saturday - rest
Sunday - (no race, so 4k time trial)