Sub 35:00 10km

[TheEd]

nice going Ntutu

after this cycle there should be further improvement in your running

onwards

TheEd

[NtutuL]

Nice set of 6x1km this evening. This seems to be the session that I'm most comfortable at. Didn't try and change too much from last time and felt more comfortable at basically the same paces.
3:23
3:22
3:22
3:21
3:20
3:14
Target was 3:20-3:25

Will update again after the 5km paced run on Saturday. I struggled with that in the first cycle so will see how it goes

Cheers

[TheEd]

you should be getting the feel of the program, it looks like you pay attention to detail and will soon be reaping the benefits

TheEd

[NtutuL]

Thanks, I have been accused of being overly pedantic by some :laugh:!

Just a question. I hope this doesn't upset the balance of the training. I realized the race I entered for March (nice race, ran 36:22 last year) is on the 21st. Day 19 of the current cycle is the 14th, the 10km race on the 14th a long drive away, ~60km and is hilly, at least it's always been unless they change the route. The course description boasts "Looking for a real challenge? This route surely fits the bill as a worthy test of character and includes some tough hill climbing."

Just wondering how I can bridge the 7 day gap between the 14th and 21st? I'm guessing continue as normal at least until the 10x400s then what to do after that? I'm guessing if I'm not racing on Day 19 I wouldn't do the 6x1min, then also what would the session on Day 19 become, a fast long run or a progression maybe or just an easy run?

After 21st March I have races tentatively planned for 11th April (10km) and 3rd May (15km) which fall neatly into the three week cycles. Then since there are basically no race in May/June because of Comrades I was going to do the off-period and build-up from mid-May through to mid-June and look to start racing again in July.

I hope that all makes sense.

Thanks in advance

[NtutuL]

Decent 5km paced run today 17:35, effort still feels somewhere in between 5km and 10km effort but I'm hoping that's due to these being solo efforts. Splits were:
3:33
3:31
3:28
3:32
3:31

Any feedback regarding my previous post on upcoming race?

Cheers

[TheEd]

we could change the routine, that after this weekend's 5k paced that the sessions will be as follows:

Tuesday: 1hr to 75 minutes, with last 15 minute at a quicker pace, maybe just around 3.50 per k for you

then the session on Thursday would be

2 x 4k @ 10k pace Rest 90 seconds

followed by

4 x 1k @ 5k pace with Rest 60 seconds

then going towards the Saturday we can discuss further

Then the last week will be the same as week 3 of the program

TheEd
ps.. sorry for delay in reply

[NtutuL]

Perfect, thanks!

Will give feedback on how it goes.

That Thursday session, is the first part meant to be 2x2km instead of 2x4km?

Cheers

[TheEd]

2 x 2k followed by 4 x 1k

this session is not meant to be a killer, more about pace judgement and confidence building

onwards

TheEd

[NtutuL]

Cool

Did 75 min yesterday, first 60 easy then the last 15 min as prescribed 3:50/km. Felt really good, it's a good confidence booster being able to turn on the pace after an hour of running.

I hate running with it, but I'll go out with my HR monitor, keep HR in the140s to make sure I run easy enough to be ready for the Thursday session.

[NtutuL]

Hi TheEd,

Good session this afternoon, starting to feel more confident in my ability to hold these paces, especially the 5km pace. Can't wait for it to click in race conditions, going to be patient though!

Splits:
2x2km reps:- 7:04 (3:32/km), 6:57 (3:29/km)
4x1km reps:- 3:20, 3:20, 3:18, 3:19

What should I be looking at doing for Saturday and Sunday before reverting back to final week of the the three week cycle?

Cheers