Sub 20 min 5k, 3 runs a week

[GavMoon]

Hi Ed - not sure if your latest reply was meant for this thread as I'm nowhere near a 40min 10k, only running 3x a week and not up for running 90 mins on the weekend

[TheEd]

yeppers .. look to start on a revised sub 40 program

so the same pace for the 2k however look to do 3 x 2k at the pace mentioned

instead of the long run .. work to get up to running 10km or 1hr

then 6 x 1k at a pace of 10 seconds quicker than the 2k pace

Day 3 to Day 8 will set you up with your running

TheEd
ps.. do discuss further

[GavMoon]

Ok I get the idea, more or less. Happy to give it a try. So you're proposing a 3x2km session @ 4.15-4.20 pace on Tuesday and then the 6x1km on Thursday? You do know the race is next Saturday (10th) and not tomorrow? Just checking... Please confirm.
Thanks,
Gavin

[TheEd]

OK GM .. this downunder variation may be throwing us out ..

if you racing next week then you shouldn't be training too hard now

what we can do is run down to the event .. then take a marker and look to go on as prescribed above

look at the program and do week 3 ..

for Tuesday do 3 x 5 minutes @ anticipated race pace with 3 minutes easy in-between

on we go

TheEd

[GavMoon]

Right, got it thanks.
Unfortunately we have a hiccup so the plan has to change slightly.
Niggled the back in the garden on the weekend (need to stay out of the garden!) It's on the mend and I still hope to run the race on Saturday but the most I'll get out of this week is a couple of easy runs if that.

Sunday's long run was good though, 10k at a 5.15 pace - around 10secs/km faster than the previous week but same perceived effort level.

I will keep you posted. If I don't end up doing the race I guess we still start the program next Tuesday anyway.
Cheers,
GM

[TheEd]

let us know how the back goes .. old men shouldn't do gardening

cheers

TheEd