Started sub 45 for the first time

[virtual runner]

Hi

My english is not so good so sorry for that. First i want to thank you for your help and effort.

I have just started sub 45 plan. I ran already 44:46 this summer but I would like to improve.

I have already finished 4x2000m and 6x1000m workouts.

[virtual runner]

These are my 4x2000m stats (Did this workout on Thu, 17 Oct 2013)


1 4:20.5 158 169
2 4:20.8 170 173

3 4:18.1 166 175
4 4:24.8 174 177

5 4:22.3 168 175
6 4:27.1 175 177

7 4:25.9 168 175
8 4:26.8 176 177

[virtual runner]

And this is 6x1000m (Did this workout on Tue, 22 Oct 2013)


1 4:15.3 156 167

2 4:14.2 162 169

3 4:11.3 164 172

4 4:10.6 165 174

5 4:09.7 167 174

6 4:09.1 168 175

[TheEd]

Hi virtual runner .. welcome to the forums

great .. you can continue with the program for now to get used to the rhythm of things and then run a 4k time-trial this Saturday

from this I can then reformulate the sessions for your 2k and 1k sessions

from the feedback we should be able to go forward with new target plans

cheers

TheEd

[virtual runner]

Thank you for welcoming me.

Can I do 4K trial on sunday? Unfortunatly I cant do it on saturday.

[TheEd]

not a problem as we place Day 1 of the program on Tuesday with Day 3 and the 2k session on the Thursday

have a good weekend

TheEd

[virtual runner]

Hi.


I did my 4k trial run this morning in 17:11

1.) 4:06.3 171
2.) 4:16.8 177
3.) 4:23.4 180
4.) 4:25.0 181


It was quite hard. First half was ok, but second I strugle.

[TheEd]

easy relaxed day today, can go for walk or swim

then 20 to 30 minutes light jog Monday

and Tuesday: 1hr as you feel

use the sub 45 minute program and the pace provided for this cycle

start the 2k at 4.25 and then increase the pace to 4.20 per k for the last 2k

please provide feedback so we can balance things and look to progress yoour training as you work through the program

TheEd

[virtual runner]

Ok.

So that means that I start cycle from the beginning?

Can you be more specific about this tuesday 1hour as I feel?

Thank you

[TheEd]

the 1hr Tuesday is a relaxed run which over time develops into a distance run after each race or test

The 2k session on Thursday will be according to the pace provided from the 4k

on we go

TheEd