5k in Sub 25 minutes

[TheEd]

no need to drop the heart rate currently Sal as you not running every day

so what are the forthcoming plans?

TheEd

[Sal]

Well, I've probably got this all wrong, but I'm planning on completing a cycle that starts on 3rd October, which will include my longest run on 7th October and gets me ready to race my 5k on 20th October.

So between now and 3rd October I'm wondering on whether to concentrate more on the 5k pace development as the aim is to get to a fast 5k.

So I think I should do 2 speed sessions and 2 longish runs in the next 2 weeks before the cycle starts and then some short easy recoveries dotted around.

I'm wondering whether my next session should be a 6 x 1k R 90's at 4:55?? and then a longer run of 1hr 15 on Sunday?

Also happy to do some shorter distance speed sessions if that helps, 800's or 400's??

Sal

[TheEd]

OK .. then we can start straight away with the sub 45 minute 10km structure

so your next session would be 3 x 2k with Rest 2 minutes .. pace = 5.05 - 5.10 per k which is 10:10 to 10:20 for the 2k

then a longer run over the weekend up to 75 minutes

then next week you can look at doing the 1k session

6 x 1k Rest 90 seconds pace = 4.55 to 5 minutes per k

this is the best plan of action and should benefit all round

TheEd

[Sal]

Great session today - was able to use the track again.

Times for the 3 x 2k as follows:

10:07
10:00
9:48

Rest tomorrow and then long run Sunday.

Have a good weekend

Sal

[TheEd]

nice session Sal ..your sub 25 is becoming more 'doable'

enjoy your weekend

TheEd

[Sal]

Hi The Ed

Long run completed today, here are the stats:

Heart Rate
Dist Time Pace min avge max
1km 6:14 6:14 105 147 162
2km 12:35 6:21 143 152 159
3km 18:51 6:16 144 15 1 161
4km 25:15 6:24 140 145 157
5km 31:29 6:14 147 156 166
6km 38:10 6:41 149 161 167
7km 45:04 6:54 141 157 165
8km 51:21 6:17 141 151 160
9km 57:47 6:26 152 155 161
10km 1:04:55 7:08 145 157 163
11km 1:11:36 6:41 148 157 161

Rest tomorrow

Kind regards

Sal

[TheEd]

nice run Sal, these runs will make a major aerobic difference

1k session this week



TheEd

[Sal]

Yes, 6 x 1k this week.

I know I should really do it on Wednesday, but time wise it is going to be impossible to do it that day. I can easily do it tomorrow though. As I've had a complete rest day today (rather than the 30 mins recovery) I'm hoping this will be OK?

Sal

[TheEd]

that should be fine Sal and there would be no need for the easy run today

look forward to receiving your feedback after the session

cheers

TheEd

[Sal]

Completed the 6 x 1k reps today with 90 secs rest between.

Good News is that I completed all 6, which was great as this was the first time I'd tried 6. Times were not as fast as I would have liked though;

1 - 4:57
2 - 5:07
3 - 5:14
4 - 5:12
5 - 5:06
6 - 5:14

Complete rest tomorrow. Not quite sure what to do between now and starting a new cycle Next Wednesday. Should I try a paced 5k on say Friday and then a long run on Sunday?

Kind regards

Sal