coming off base phase/when to up the pace.

[TheEd]

all sounds good

don't over extend yourself and make small achievable goals for now

on we go

TheEd

[JonathanWardley]

Thanks Ed

Keeping it very simple and doing the quality on days off from work.
Hopefully do a race when i can but just enjoying running for running at the moment.

Will be better when i have my wife and daughter with me lifes a bit disjointed at the moment.

All for now jon.

[JonathanWardley]

Hi Ed
Ran 7k in 24.11 this morning tempo run well controlled at 3.30 per k followed by a 30 minute easy run afterwards feel great and very confident i can run a good time for 10k now.

Will roll through the cycle and try to find a race.
All for now jon.

[TheEd]

nice hear things are going smoothly

good stuff

TheEd

[JonathanWardley]

Hi ED
Quick update i did 6x1k tuesday with 90 seconds recovery i ran them at.
1.3.20
2.3.16
3.3.15
4.3.19
5.3.18.
6.3.17

A strong session that i recovered from very quickly i lack real speed at the moment i find it difficult to turn my legs over quicker as ive been on build up a long time makes me a bit lazy if you get my drift.

Still really pleased how it's going will go hard at the 5k pace run on my day off on friday and update again.
All for now then.
Jon.

[TheEd]

Jon, don't push it too soon, it will all come together in its own time

you have an opportunity to become consistent now, so the body will jump to the next level when it is ready

nice to see all going well

TheEd

[JonathanWardley]

Thanks Ed
Did 17.09 for the 5k today felt a bit off pace and yes i agree have time to do things right now so no need to go mad.

Looking to race on the 3rd of september as it stands.
Should i skip the 10x400s and do something else?
All for now
Jon.

[TheEd]

17.09 is certainly not a train smash

considwer the 3 x 5 minutes @ 10k pace with 2 to 3 minutes easy in-between instead of the 400's

all good

TheEd

[JonathanWardley]

Thanks ED
Will do the session you told me to do enjoying the cool temps it's a very diffrent world.
Thanks again.
Jon.

[JonathanWardley]

Hi Ed
I ran 4x5 mins today went really well off 2 mins recover
1)5.14 pace
2)5.17
3)5.22
4)5.24
Could have done more but i know you said 3
30 mins warm up 15 mins cool off.
Getting better for sure.
Regards
Jon.