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+--- Thread: Sub-45 Here I come. (/Thread-Sub-45-Here-I-come)
Sub-45 Here I come. - bmclough - 06-04-2009
Ok, here is what I would like to do and you can tell me yes or no and also what I want to get from each event.
My legs feel fresh so I would hope after todays 20 min easy to start a cycle. Too early?? I felt that I lacked a bit in speed endurance in the race which I hope to build on in the coming weeks with 2k sessions.
Firstly my key race I want to be a 5 mile on the 2 May which is 4 training weeks away. I want to give this one a good bash.
Week 1 to April 11th
complete week 1 of program
Week 2 to April 18th (this is the one I am cautious off)
repeat week 1 of program maybe replacing long run with 8 miler?
April 18th = 8 mile race ** Not a key race but want to do due to commitments to a league.
Week 3 to April 25th
Week 2 of program
Week 4 to May 2nd
complete week 3 of program
May 2nd 5 mile race ** want to target an improved pace here and see how close I can get to equivalent of a sub-45
What do you think coach?
Sub-45 Here I come. - TheEd - 06-04-2009
We start with the 3 week cycle Tuesday and go through the sessions
2000m on Thursday
1000m on the following Tuesday
and then for week 3 we repeat week 2 however in the first week 2
That would be a better approach
Stay patient, you are making progress, don't look to improve endurance etc let it come with the natural progression of the program which should see you getting to 5 x 2000m with time
stay healthy and stay well
and the rest will take care of itself
TheEd
Sub-45 Here I come. - bmclough - 06-04-2009
Quote:and then for week 3 we repeat week 2 however in the first week 2
Ok, I certainly want to stay healthy for sure can you explain one sentence above though.
Thanks again B.
Sub-45 Here I come. - TheEd - 06-04-2009
That was a hiccup
was going to scrap the 5k paced in week 2 but decided against it as I prefer you not to test yourself a week before the race u want to do well in
so in Week 2 where you run the 5k paced you can have an enjoyable run that day
hope that's easier
TheEd
Sub-45 Here I come. - bmclough - 10-04-2009
Date: 06-04-2009
Time: 22:51
Distance: 3.21k
Avg HR: 142
Max HR: 149
Date: 07-04-2009
Time: 70:15
Distance: 9.54k
Avg HR: 140
Max HR: 161
Date: 08-04-2009
Time: 30:15
Distance: 4.65k
Avg HR: 140
Max HR: 150
Date: 09-04-2009 (2k Session)
Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
2k|9:04|112|173|183|2 min
2k|9:19|129|179|187|2 min
2k|9:18|133|175|184|2 min
2k|9:22|131|178|185|2 min
The second and fourth rep were tougher (slight up hills and climbs) but I am happy with this as it is my first time to take this outside.
The track was closed so the road had to do.
Sub-45 Here I come. - TheEd - 10-04-2009
moving in the right direction B
try to keep the same route for future 2000's so you have something to compare to
Enjoy your weekend
TheEd
Sub-45 Here I come. - bmclough - 13-04-2009
TheEd Wrote:moving in the right direction B
try to keep the same route for future 2000's so you have something to compare to
Enjoy your weekend
TheEd
I might not get to run this 2k course that much as I was on holidays. Next time I may try for a track session.
Date: 11-04-2009
Time: 1:29:10
Distance: 12.6k (hilly)
Avg HR: 146
Max HR: 172
Date: 12-04-2009 just 30 minutes of jogging.
I am going to miss my easy run today as I have too much going on but it should leave me in good stead for the 1k's tomorrow.
Is my long run being run at the correct pace or should I push harder?
Sub-45 Here I come. - TheEd - 13-04-2009
your long run pulse and pace is fine while you developing and in a few months time the runs at the same pulse should be naturally at a quicker pace
Keep up the good work
TheEd
Sub-45 Here I come. - bmclough - 14-04-2009
Date: 14-04-2009
Hit the track for the first time ever today and really enjoyed it. Did my 1k session. It was tough as I reduced the rest period to 80 secs for 90 secs and it made it a lot tougher. Probably went off too fast as I struggled in the last rep but it is something to work. I will keep the rest at 80 sec until I am blowing this session away. I am very happy with this one as it is my best too date.
Len| Time |St Hr|Av Hr|Mx Hr|Rest
1k | 4:13 | 104 | 168 | 178 | 80 sec
1k | 4:13 | 132 | 175 | 184 | 80 sec
1k | 4:17 | 137 | 176 | 185 | 80 sec
1k | 4:19 | 143 | 177 | 185 | 80 sec
1k | 4:20 | 146 | 179 | 187 | 80 sec
1k | 4:25 | 147 | 178 | 190 | 80 sec
1k warmup / 2k cool down
Sub-45 Here I come. - TheEd - 14-04-2009
nice going B
always grand if you enjoy the session on the track
onwards and forwards
TheEd