It's an easier session and not a training session (as such) but more a session in prep for the 5k (or 4k) so you gain even more confidence from it
TheEd
Feedback from last night...
July 2nd 8k easy
Dist:8k
Time:52:50
AHR:147
TheEd Wrote:... in prep for the 5k (or 4k)....
TheEd
So, 5k race tomorrow? Ỉ̫ll race it using the same track and at the same time of the day (late afternoon) to better compare with last 4k time-trial. Right?
Tks
MMS
5 or 4k ... depending on what you would like to do
enjoy
TheEd
Hi coach,
So, I ran 5k to see if I could hold a faster pace. The result was really nice! New PB by far!
K|Time|AHR
1|04:21|164
2|04:23|185
3|04:23|186
4|04:26|186
5|04:22|190
Tot|21:55|182
Today, 30min. New cycle on Tuesday, right?
Next race on August 23rd, so 7 weeks till there.
Tks
MMS
That's what I was looking for
Congrats
You have achieved a fair amount now and can look to August to race, thereafter a break is needed and then I think you should make the aim of achieving sub 20:30 for 5k
with that your 10k times will also improve
Enjoy the result
TheEd
Nice!!! :great:
So, let me see if I got it right. :mmm:
New cycle (sub 50min) starting on Tuesday. Race on August 23rd, after that a break.
Sounds perfect!
Tks
MMS
yes .. then it will be time to go through the
[URL="http://www.time-to-run.com/training/10k/offtime.htm"]
Rest and Recovery period[/URL]
followed by
The Build Up period
once you have done this you come back with all the elements and your next period of training on the 10k programs goes to an even higher level
TheEd
TheEd Wrote:yes .. then it will be time to go through the
[URL="http://www.time-to-run.com/training/10k/offtime.htm"]
Rest and Recovery period[/URL]
followed by
The Build Up period
once you have done this you come back with all the elements and your next period of training on the 10k programs goes to an even higher level
TheEd
I've read it and really liked it!
Specially the part that says that itâââ‰â¢s time to âââ¬Ã
ââââ¬Ã¦enjoy ice cream and to go to the movies and eat pizza.âââ¬Ã Well, I do this sometimes but now I have a good excuse to do that! Itâââ‰â¢s part of the training! :great:
Looking forward to it!!!
:mrburns:
Hi Coach,
results of new cycle started last Tuesday.
July 7th 70min
Time:70min
Dist: 10,4k
AHR: 150
July 8th 30min
Time:30min
Dist: 4,5k
AHR: 136
July 9th 3x2000
5min warm-up and 5min cool-down.
K|Time|AHR |Rest|RestHR
2|09:40|164|01:30|148
4|09:35|168|01:30|143
6|09:30|171|01:30|149
As you can see, I was faster than recommended. I hope it̫̉s ok. What say you? Can I also do this for the 5x1000 next week or should I keep as told once Ỉ̫ve been training for a long time without any off-period?
Tks
MMS
Some Feedback:
July 11th
The rain started on Friday night didn̫̉t stop until Sunday morning. So, I missed this session.
So I moved the long run to Sunday.
July 12th Long Run
Time: 75min
Dist:11,1
AHR:148
B]July 13th 30min[/B]
Time: 30min
Dist:4,4
AHR:141
Later today, 5x1000m. Do think I could run with a pace a little bit faster, say 4:35min/k, or not? :mmm: