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+--- Thread: Trying to get to sub 45 now need help! (/Thread-Trying-to-get-to-sub-45-now-need-help)
Trying to get to sub 45 now need help! - TheEd - 04-04-2018
Hi Babsyrun, do week 2 this week, so Thursday's session continue
for the saturday paced run, run the 5k at the pace you plan on racing the 10k
run an even paced 5k, and see if you can push on, over the last 400m
keep it controlled
on the Sunday, for recovery only do up to 60 - 75 minutes
then we can discuss the run down to the 10k event
TheEd
Trying to get to sub 45 now need help! - Babsyrun - 07-04-2018
Hi Ed,
5k today 22:52. Didnââ¬â¢t overall push myself as I could feel the tiredness in my legs from last weeks track and I am mindful for next Sundayââ¬â¢s 10k.
Will do about 1 hour tomorrow.
Needing guidance of course for the week ahead.
Thanks again.
Trying to get to sub 45 now need help! - TheEd - 09-04-2018
how are the legs doing now ..
Friday will be the 6 x 1 min fast / slow
Rest Saturday
once you reply, we can plan further
TheEd
Trying to get to sub 45 now need help! - Babsyrun - 10-04-2018
Legs feeling ok....
Just did 40 mins easy yesterday.
x 6 1 mins on the Friday before the race?
What should I do today, tomorrow and Thursday do you think?
Thanks again for the help, its been brilliant and really helped re-focus me.
x
Trying to get to sub 45 now need help! - TheEd - 10-04-2018
If your legs are feeling fresh, then do the following fartlek session
3 x 6 minutes @ projected 10k race pace with 2 to 3 minutes easy in-between
please note: don't run flat out and make sure to be relaxed
Wed: 20 to 30 minutes leg recovery
Thursday: light 20 minutes
hopefully you feeling fresh by Thursday
Friday session 1 minute fast controlled @ 10k pace with 1 minute easy
you should want to race after this session
enjoy
TheEd
ps.. happy to have assisted
Trying to get to sub 45 now need help! - Babsyrun - 15-04-2018
Morning Ed,
So 48:13 today. I was ok though, very undulating course and I was penned in at the start and expended a lot of energy getting up to speed for the first mile on and off pavements and verges.
4:50
4:48
4:42
4:46
4:54
4:39
4:44
4:51
4:57
5:05
I am now 2 weeks and not 3 away from my next 10k and itââ¬â¢s flat. Think I could do it. What should I do in terms of training plan?
Any thoughts about the above!
Thanks again
Trying to get to sub 45 now need help! - TheEd - 16-04-2018
Hi B .. as long s you are feeling pretty decent after the run and that you have maintained your positive frame of mind after this event.
so I won't comment on the 1k splits etc
but now, we can focus on the next event
this week we will be doing different training
so recovery today and tomorrow up to 1hr .. and light run on Wednesday and we will have a new session for Thursday
what day is the race on, a Saturday or Sunday?
over to you
TheEd
Trying to get to sub 45 now need help! - Babsyrun - 16-04-2018
Hi Ed,
Donââ¬â¢t get me wrong I am not exactly chuffed but my head is up and know itââ¬â¢s within my sights still. Itââ¬â¢s my 3rd best 10k time ever and good especially over those gradients so I am constantly learning! So thank you again! Event is on a Sunday. I know my event details are not ideal and I hope to settle into the 3 week cycle soon!
Ta!
B x
Trying to get to sub 45 now need help! - Babsyrun - 17-04-2018
Hi Ed,
In anticipation of your response. I wanted to run something past you. I read in your blogs about AB and progression, that your not a massive fan of GPS watches and pacing. I did note that on Sunday I was closely monitoring this and slowing myself rather than going for feel. Where I have gone for feel I did get my PB in the 10k programme. I also relax more and retain better form the more I don't look at the watch.
Just wondering where you were on this?
Ta again
B
Trying to get to sub 45 now need help! - TheEd - 17-04-2018
Hi B, the main aspect is to stay positive
I have no problem with the next 10k race, as it probably comes at the right time
for Thursday, we will look to do the following:
2k @ projected 10j race pace with 2 minutes easy
then 2 x 1k @ 10 seconds per k faster than 2k pace
then 3 minutes Rest and run last 1k as though you finishing a race
provide feedback after this
re: GPS etc ... yes, I feel that in races, it doesn't help the athlete much if they run below their ability
here's hoping the above answers your questions
TheEd