Sub 40 Min Training

[ihenman]

Question. My next race is 2 weeks from this Sunday. I am ending the current cycle on Sunday also. What would you suggest for the two weeks between the race?

Would you advise doing Week 2 and Week 3? Week 1 and Week 3? or a custom combination?

Thanks

Ian

[TheEd]

Hi Ian .. week 1 and week 3 .. however if it is an important race you could do week 2 and week 3

your call

TheEd

[ihenman]

Sounds good will go for week 1 and 3.

Did a 4 K TT this morning at the track for my end of cycle. Had to switch it up a bit to do it today instead of tomorrow due to a wedding.

Didn't go quite 100% and had a nasty head wind on one side of the track.

Came out OK a bit slower then I would've liked

14:58 AVG HR was 180

1 - 3:44
2 - 3:42
3 - 3:48
4 - 3:42

Do you think I should adjust paces for training much?

Cheers,

Ian

[TheEd]

stick to previous paces and try to gain confidence from achieving consistency

it should all balance out if you do so

TheEd

[ihenman]

10-4. I just did the math and came to that conclusion on my own as well That 4K TT equates to the paces I've been training at more or less (maybe a bit slower) with 3:45 1000's and 7:40 2000's - although I will set a pace of around 7:45 -7:47 for the 2000's for comfort purposes.

Thanks for your assistance, especially on a weekend

-Ian

[ihenman]

Slowly climbing up the time ladder.

Ran a 38:37 this morning in another hilly 10K... On wards and upwards to another cycle

[TheEd]

this is quite impressive .. now make sure to still keep things easy and to keep matters at a relaxed momentum for the next cycle

only look to increase the pace by 5 seconds

this way you have further opportunity to develop in the right direction

TheEd

[ihenman]

Thank you.

Will make the upper end of the quality workouts at:

1K 3:45
2K 7:45
600 M 2:05

And of course aim for consistency

I've sped up my easy and long runs a bit so far this year to around 4:55-5:03 per K for easy runs and around 5:05 for the long run.

Next race is in 3 weeks a 6 Miler will report back.

-Ian

[TheEd]

would be great to see your heart rate feedback from the 2k and 1k session

enjoy

TheEd

[ihenman]

OK will post both.

? I have an outing on Thursday night which I know is going to involve some beer drinking

I have my 2 K's slated for Friday and the long Run Sunday.... Would it be doable to do:

Tomorrow: 30 Min Easy
Wed. 2K's
Thursday 30 Min Easy
Friday 60 Min Easy
Saturday Off
Sunday Long run

Or is Wed too soon to do the 2000's after a race on Sunday?

Just did 7 K easy for a recovery from yesterday's run, leg's feel tired but not aching.

-Ian