Tues: 3 x 5 minutes @ anticipated race pace with 3 minutes light jog recovery in-between
Wed: 30 minutes easy recovery relaxed
Thurs: 6 x 1 minute fast @ anticipated race pace with 1 minute easy in-between
Fri: Rest
Saturday: Race
enjoy
TheEd
Hi TheEd,
After a dissapointing race last week I ran the 10k at the Tilburg Ten Miles today. I came agonisingly close, but finished in 45:08! However, it is a PB by 31 seconds, so I’m pleased. At the 9k sign my watch was at 40:49, so I knew 4:10 would do it. I pushed hard and when crossing the line I really thought I’d done it, but the last K was only 4:19 unfortunately. So too bad! Better luck next time. I’ll update you on the splits later.
Watch data, total 10.13k
4:33
4:26
4:27
4:28
4:21
4:23
4:33
4:38
4:28
4:23
0:30 (last 133m pace 3:45)
Last week’s race btw it was 28c and after 5k in 22:09 I faded badly.
Now I’m switching my focus to the half marathon October 13th. Do you have any tips training wise?
Johan
So close to sub-45 - less than 1 second a kilometre!! You'll smash that mark next time
cheers
a PB is a PB, so congrats on that
with a few more cycles we should look at going sub 44:00 to 44:30 as that should be achievable if you get close to around 21:00 to 21:30 for 5k
the training is progressive, so don't get stuck on the sub 45
on we go
TheEd
(05-09-2019, 12:57 AM)MarkCo Wrote: [ -> ]Well done on the PB Johan! Half a minute is a decent amount to take off.
So close to sub-45 - less than 1 second a kilometre!! You'll smash that mark next time " alt="" title="">
cheers
(05-09-2019, 07:52 AM)TheEd Wrote: [ -> ]hi johan, with that heat you would feel it later on in the race
a PB is a PB, so congrats on that
with a few more cycles we should look at going sub 44:00 to 44:30 as that should be achievable if you get close to around 21:00 to 21:30 for 5k
the training is progressive, so don't get stuck on the sub 45
on we go
TheEd
you can look to do 18 to 20k long run on the cycle, we can chat about this when back on the cycle
TheEd
ps.. mental aspects do come into play when trying to break specific times, hence me mentioning going for 44:00 to 44:30 as that takes the specifics out
Hi, just a quick update.
Been following week 3 of the build-up this week. I won't be able to run at all this weekend, but on Monday or Tuesday I'll fit in a long run and then start the next cycle on Wednesday, because the tougher sessions are on good days for me then. Considering the half marathon I'll make the first run of the new cycle 90 minutes, and then build-up more k's from there on the long runs.
Johan
TheEd
ps.. how are you feeling physically, recovered and ready to train again?