Hi,

I just ran the 4k Time trial on the road this morning.

Splits: 3.50, 3.50, 4.05, 3.56 (a slight headwind on nr. 3)

Heartrate fluctuating 163-167. It was really hard, and I couldn't quite keep up the pace I started out with.

I've been running for 12+ years, and 6-7 years ago I had some decent racing times from 10km to the marathon.

But for the last maybe 5 years, I've pretty much retired into just jogging for 40-60 min each day. Injuries and general lack of motivation are to blame.

But the past doesn't matter. I want to look forward and try to settle into your program and hopefully improve my times drastically once again

So, based on my 4K test,  I've figured out my 2K pace to be just around 4min pr km and will start the sub 40 min program the coming tuesday.

Sound ok?

Hi,

So here's a little update:

Day 1: 70 min easy @ 4.51 (HR avg 135)

Day 2: 30 min v. easy - no watch

Day 3: 5 x 2 KM R 90

7.34 (HR end 158 - HR start next 110)

7.34 (161 - 113)

7.34 (165 - 115)

7.35 (166 - 120)

7.38 (166)

Well, very nice session. I was much faster than my TT indicated, but I haven't run any speed for years now, so I was extremely rusty during my TT last week, which might have explained the slow pace.

I ran on a 620m pancake flat asphalt loop, and it was great. Walk-back to start recoveries. I felt pretty comfortable throughout, but my hamstrings were  shot during the last two, which cramped my style. Aerobically I was in control, but the legs need some time to adjust to running faster again.

I'm happy about this session, and really looking forward to some recovery now. Of course, I need to reevaluate my pace for the 6 x 1 km session...I'll probably aim for 3.40 pace now.