Hi
My english is not so good so sorry for that. First i want to thank you for your help and effort.
I have just started sub 45 plan. I ran already 44:46 this summer but I would like to improve.
I have already finished 4x2000m and 6x1000m workouts.
These are my 4x2000m stats (Did this workout on Thu, 17 Oct 2013)
1 4:20.5 158 169
2 4:20.8 170 173
3 4:18.1 166 175
4 4:24.8 174 177
5 4:22.3 168 175
6 4:27.1 175 177
7 4:25.9 168 175
8 4:26.8 176 177
And this is 6x1000m (Did this workout on Tue, 22 Oct 2013)
1 4:15.3 156 167
2 4:14.2 162 169
3 4:11.3 164 172
4 4:10.6 165 174
5 4:09.7 167 174
6 4:09.1 168 175
Hi virtual runner .. welcome to the forums
great .. you can continue with the program for now to get used to the rhythm of things and then run a 4k time-trial this Saturday
from this I can then reformulate the sessions for your 2k and 1k sessions
from the feedback we should be able to go forward with new target plans
cheers
TheEd
Thank you for welcoming me.
Can I do 4K trial on sunday? Unfortunatly I cant do it on saturday.
not a problem as we place Day 1 of the program on Tuesday with Day 3 and the 2k session on the Thursday
have a good weekend
TheEd
Hi.
I did my 4k trial run this morning in 17:11
1.) 4:06.3 171
2.) 4:16.8 177
3.) 4:23.4 180
4.) 4:25.0 181
It was quite hard. First half was ok, but second I strugle.
easy relaxed day today, can go for walk or swim
then 20 to 30 minutes light jog Monday
and Tuesday: 1hr as you feel
use the sub 45 minute program and the pace provided for this cycle
start the 2k at 4.25 and then increase the pace to 4.20 per k for the last 2k
please provide feedback so we can balance things and look to progress yoour training as you work through the program
TheEd
Ok.
So that means that I start cycle from the beginning?
Can you be more specific about this tuesday 1hour as I feel?
Thank you
the 1hr Tuesday is a relaxed run which over time develops into a distance run after each race or test
The 2k session on Thursday will be according to the pace provided from the 4k
on we go
TheEd