aaah ha .. a drop in weight will signify the increase in speed for the 4k trial
this means there is still more to come when you absorb the next level of training
excellent
fun times ahead for you
TheEd
Hi Coach,
I can definitely say that the 5x2000 was the hardest session so far! :rip:
But I'm really satisfied that I could do it! :great:
Here's the feedback of this week.
Oct 20th 60-70min - Day 1
Time: 67min
Dist: 10k
AHR: 136
Temp: 20C
Oct 21st 30min - Day 2
Time: 30min
Dist: 4,6k
AHR: 136
Temp: 20C
Oct 22nd 5x2000 - Day 3
Temp:20C
K|Time|AHR|Rest|RestHR
02|08:39|171|01:30|156
04|08:41|176|01:30|162
06|08:39|179|01:30|163
08|08:38|181|01:30|167
10|08:41|181|01:30|166
Like I said, it was a tough session. I really had to focus on going through, especially during the 4th and 5th rep.
Nice weekend Coach!
MMS
MMS that is a very solid 2000 session on your return to interval work
impressive and consistent
well done
The 1000's will be a breeze
TheEd
ps.. a good weekend to you
Thanks, Ed!
Your words are always motivating!
Hereôs some feedback:
Oct 23rd Rest Day - Day 4
Oct 24th Long run - Day 5
I had this session early in the morning but this day was really hot. Although I was easy, bpm were high.
Time:90min
Dist:13,5K
AHR:163
Temp:29C-30C
Oct 25th 30min - Day 6
Again in the morning, but better temperature.
Time:30min
Dist:4,6
AHR:150
Temp:21C
Oct 26th 10k easy - Day 7
Unfortunately it rained hard all night and was quite windy as well. Couldnôt make it.
Missed Run.
Oct 27th 6x1000 - Day 8
Weather wasnôt good again. Wasnôt raining at the time, but was windy enough I could feel that was slowing me down a bit.
It was tougher than I expected and a real mental challenge.
K|Time|AHR |Rest|RestHR
1|04:10|167|01:00|152
2|04:10|171|01:00|162
3|04:09|172|01:00|169
4|04:11|174|01:00|172
5|04:10|175|01:00|171
6|04:12|176|01:00|172
I can say that the times for the 2000ôs and 1000ôs are perfect for where I stand today. They are really tough sessions but manageable. With time, they will become "easier".
This saturday is 5k paced. What time should I aim?
Tks!
MMS
by the way MMS .. now that you are used to 1hr runs, do not drop them, sorry I was meant to mention that
instead of the easy run on the Wednesday after the 1000's you can do 1hr on that day now, as you have built up to 1hr runs
maintain the 1hr runs wherever you can on the program, keep in mind your fatigue
5k paced run aim .. sub 22 no faster than 21:30
do enjoy
TheEd
ps.. please ask questions for further clarity
TheEd Wrote:by the way MMS .. now that you are used to 1hr runs, do not drop them, sorry I was meant to mention that
It's not a problem at all, Coach! :great: I've got this message before going out this wednesday.
TheEd Wrote:maintain the 1hr runs wherever you can on the program, keep in mind your fatigue
I'm aware of that. I'll keep them easy and will be careful not to overload my body.
Tks!
MMS
Hi Coach,
The weather has considerably changed during the weekend. Itôs really hot lately. :yes:
Oct 28th 1hr easy - Day 9
Time:60min
Dist:9,1k
AHR:140
Temp: 19C
Oct 29th 1hr easy - Day 10
Time:60min
Dist:9k
AHR:140
Temp: 19C
Oct 30th Rest Day - Day 11
Oct 31st 5k Paced - Day 12
Like I said, hot day. Although I ran at 8pm, temperature was 25C. So I aimed the upper limit of this session.
K|Time|AHR
1|04:21|132
2|04:26|176
3|04:26|177
4|04:25|180
5|04:15|185
Tot|21:53|176
Nov 1st 30min easy - Day 13
Run early the morning. Around 8:30am, but again, hot day. Thatôs why I decided to go for a easy 30min.
Time:30min
Dist:4,5k
AHR:153
Temp: 30C
Nov 2nd 1hr easy - Day 14
Also ealy in the morning. Still hot.
Time:60min
Dist:9k
AHR:157
Temp: 28C
=======================
Todayôs session is 10x400m. The park I run doesnôt have a 400m mark to guide me. But, there are 500m marks that I konw (I used a friendôs of mine Garmin to set these 500m marks and help me learn how to control the speed).
So, can you adjust the number of reps and pace for a 500m session?
Tks again!
MMS
yes .. 8 x 500m should be suitable
same pace for the 500's as for the 400's simply add the time for the extra 100m and increase rest by 15 seconds
how bout swapping the weather for ours
enjoy
TheEd
According to the sub40 program, the pace of this session is 400m/86sec. Aprx 3:35/km.
Youôve adjusted the pace for the 2000 and 1000. Should you also adjust this? :confused:
MMS
so we take your last 1000m session
4:10 per k
you should run 10 seconds per km quicker for this session
so 4 minutes per k divide by 2 = 2 minutes per 500m
correct?
remember to increase rest by 15 seconds if needed
Cheers
TheEd