My 21k Training

[TheEd]

Apologies for the slow reply .. session tomorrow (Thursday)

consider doing the 3 x 2k at 6 minutes per k

if you feeling strong after the 2nd 2k, then you can increase the speed

enjoy

TheEd

[Ciaran]

I just got back in before I saw this. I did them at 5.55 but the last one much faster (5.35 or so) and I was still very comfortable. I doubt I could have done them all at that pace but I was in a hurry home!

The 5x1 next week I'll leave at 5.50 I guess.

God luck with your own training.

[TheEd]

how things going now?

TheEd

[Ciaran]

Going okay. I did 16.5km in 1hr.42 for the long run so still a bit of work to be done. Missed the next easy session as I was a bit sore. I'll get the second 30 min easy in and also my intervals on Monday. Looking forward to them.

[TheEd]

for the next cycle .. we will try to get Day 3 starting on a Thursday

move the intervals from Monday to Tuesday this week

then you back on the rhythm of the program

TheEd
ps.. have an easy day tomorrow, light 20 minutes

[Ciaran]

I can't move them, I've too much going on at work this week.

I feel fine today so I'll just do something light and save myself for the intervals tomorrow.

Why would you suggest moving the days for the next cycle? To get the big run on the Saturday? Starting on a Monday generally suits me better to be honest as I work shifts (bar work) so I like to get the heavy running out of the way before the busy weekend.

[TheEd]

not a problem .. just let me know .. we can always change things around, however, regarding long-term development the days 3 to 8 are most important for athlete development

see the article: Thoughts behind the programs - http://www.time-to-run.com/theed/10k-training/behind-the-programs

this will give you a better feel and understanding to what we trying to achieve and why you do things

totally understandable if work doesn't permit, however to have the total development, it is always good to try to get to close as possible to absorbing the workload over those days

it must be noted, the programs are progressive, and with other more developed athletes, they did a hillwork session on the Saturday and a long run on the Sunday

please ask further questions for clarity

TheEd

[Ciaran]

I do try and stick to it as close as possible. I saw the results of the cycle in my time with a dedicated 4 week period between my two half marathons. Four whole minutes knocked off, so I know it works but just sometimes over the weekends my legs are very tired due to work but I know to get in the heavier sessions regardless. And I love the interval training too. Helps break up the monotony.

I'll go for 5.50 in the 5x1km tomorrow and let you know how I get on.

EDIT: And after reading the article, it's just reinforced my determination But yesterday I was just pooped from so much work that I needed a break overall. Haha, I feel like a scolded child now for not doing my homework.

[TheEd]

never the intention scold .. somtimes the cycles take longer to get under the belt, however the results are there

read this for inspiration: http://www.time-to-run.com/forums/showthread.php?t=286

MMS truly struggled to breakthrough, went through many disappointments and now we can say, he is a runner

enjoy

TheEd
ps.. see where he started and look where he is now .. inspirational

[Ciaran]

So I did the 5x1km today. Here's the times.

5:36
5:27
5:33
5:26
5:15

I took 60 to 65 seconds between the runs.

Felt good after it all.