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+--- Thread: Sub 40 but a long way from sub 35 (/Thread-Sub-40-but-a-long-way-from-sub-35)
Sub 40 but a long way from sub 35 - Joemurray39:15 - 16-11-2012
Hi ed, did the 6 x 1k's today. Didn't judge the pace very well, was aiming for 3:35's.
1.3:30
2.3:26
3.3:32
4.3:25
5.3:26
6.3:30
Felt reasonably ok, took a digger on the third so that cost me a few seconds. The last one was the only one that felt really hard.
In reference to your post on the easy runs, I hav'nt really concentrated to much on them in terms of pacing, I've just literally gone for a run at a comfortable pace. Should I aim for a set pace?
Sub 40 but a long way from sub 35 - TheEd - 16-11-2012
a very consistent session .. nice going
what route do you run them on or are you on a track?
as for the easy runs .. for now we are looking to have a pace as easy as possible to allow for adaptation to the sessions and rhythm of the program
easy enough to hold a conversation
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 17-11-2012
Thanks ed, I'm running on the road. I'm quite near to the route they used for the paisley 10k and they have the markings on the road so I use them. The last time I ran on a track I was 14 and came last by a country mile.
Sub 40 but a long way from sub 35 - TheEd - 17-11-2012
OK great ..
Sub 40 but a long way from sub 35 - Joemurray39:15 - 23-11-2012
Hi Ed,
Enjoying my day off today. Did long run last sunday 1hr 25 - 16.39k (5:12/k)
Started a new plan on tuesday. Did the 2k's runs on thursday, didn't enjoy them one bit. Once again the last 3k's were hard and was trying to come up with excuses not to finish. Was aiming for 3:45's/k
1) 3:47/3:43 - 7:30 (Avg 3:45/k)
2) 3:44/3:41 - 7:25 (3:42.5/k)
3) 3:40/3:40 - 7:20 (3:40)
4) 3:44/3:48 - 7:32 (3:46)
5) 3:43/3:47 - 7:30 (3:45)
Sub 40 but a long way from sub 35 - TheEd - 25-11-2012
yes, the 2k session is the one that determines what you can run for 10k
so bear with it and the progress will happen
the 6 x 1k session is always more enjoyable
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 01-12-2012
Things hav'nt quite gone to plan this week, work mainly and some tiredness seem to have gotten in the way of the plan.
Long run was'nt quite so long as I had to be in work. However I was carrying a backpack. 11.68k's 55 minutes.
Tuesday I was just off nights and knackered so I had an unplanned day off and did the 1k's on the wednesday. (3:40, 3:40, 3:39, 3:33, 3:35, 3:32). Still felt tired. I moved the days back one and did the easy jogs thursday and friday. Finally ran to work this morning and intended to do the 5k paced but a combination of early morning (6am), icy pavement (took a digger once) and heavy backpack meant I barely reached 5.00/k. Obviously not race pace. Should I try and fit it in next week or just carry on regardless. Also the race is on sunday (not saturday), how should I amend the last week?
Sub 40 but a long way from sub 35 - TheEd - 01-12-2012
carry on as normal
as for the race being on Sunday .. build back in the following way
Rest Saturday
Friday: 6 x 1 minute fast / slow
Thursday easy 30 minutes with last 10 minutes slightly quicker
before Thursday, everything according to last week of program
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 12-12-2012
Hi ed,
ran the christmas cracker 5k at strathclyde park last sunday. Was hoping to break 18 minutes. My plan was to try and run 3:40 for the first 3k's and then if their was anything left then 3:30 for the last 2. The preparation was good and it was clear day on a flat course. I got near the front and felt quite good. The race was a their and back into a strong wind initially. However the race ended up being 5.80k's and my time was nowhere near what I was hoping for. I came 2nd in a time of 21:30 with an average time of 3:42. My actual 5k time was 18:42 and would only improve slightly to 18:30 if averaged out. Anyway onwards and upwards, here are the splits.
1. 3:41:9
2. 3:53:3 7:35:2
3. 3:42:8 11:18:0
4. 3:44:0 15:02:0
5. 3:40.0 18:42:0
6. 2:48:0 21:30:0
I'm planning weather permitting to do a 10k in Ireland on the 28th, I'm doing the 3 recovery runs at the moment then I was going to start the plan on thursday and tweak the plan again in the last week leading up to the race. I meant to say because I shiftwork and work 6 on, 4 off. For me it does'nt matter what day I start the plan on as sometimes I could be working regardless if its the weekend or not. Also the race will be a their and back with 5k's uphill and then 5k's downhill. Should I do any hill work in my runs?
Sub 40 but a long way from sub 35 - TheEd - 13-12-2012
Hi Joe, how are you feeling overall, your 2k session should provide for you to have had a better 5k there, so outside factors have had an influence on your result there
working to get the correct balance will help with your events, if this is difficult to achieve at times then we need to enjoy what we can achieve and hope that with time we are able to get better balance over the things that we have control over, with other things out of our control we simply have to find a way to still get the results we desire
in saying this, I am trying take away any frustrations and help in a positive way.
As for hillwork, the programs do allow for hillwork with development however the 2k session hopefully provides the strength needed currently for a hilly course
on you weekend longer run you can add some 'miles' over a 'rolling hills' section
hope this helps
TheEd
ps.. please ask for clarity and do ask further questions where needed