24-11-2025, 06:29 PM
Hi Neil, yes .. interesting run and especially regarding the sluggishness .. I copied down the pulse at the various 1km splits
1. 5.35 - 137 ... 2. 6:07 - 134 ... 3. 6:05 - 138 ... 4. 5:13 - 152 ... 5. 5:09 - 158
early speed keeping it in the zone then having to slow so as not to go out of zone 3 and then picking up the pace .. pulse goes up but not going sub 5 on the last 1km ..
regarding the sluggishness .. what type of warm up routine do you have before the parkrun?
ideally I would like for you to put in an 8k to 10k run keeping the run in the zone 3 heart zone / bpm ( not going into threshold)
we can introduce some 1ks x 3 @ below 5 minutes quite shortly but not just yet
I would like to see whether your body complains about the slower running
you decide which day you want to run the zone 3 run mentioned above
incredibly you are able to run a 25 minute 5k (at your parkrun) probably due to your running experience
the zone 3 runs will improve things for you .. so the plan is to improve zone 3 running (I call this the glue, it feels wasteful but it is what will keep everything together with time) .. we will introduce the 3 x 1km with the 1st session looking to roll around 4:50 to 4:55 .. if you measure out a 1km route with your watch it is fine (you simply keep the same route) .. if things progress nicely you should edge towards 4:30 after around 4 sessions .. we will only increase the amount of 1k's once things align with pace and pulse
we keep ParkRun ... what days are you able to run .. we looking at 1 day on and one day off (no running)
on we go TheEd
1. 5.35 - 137 ... 2. 6:07 - 134 ... 3. 6:05 - 138 ... 4. 5:13 - 152 ... 5. 5:09 - 158
early speed keeping it in the zone then having to slow so as not to go out of zone 3 and then picking up the pace .. pulse goes up but not going sub 5 on the last 1km ..
regarding the sluggishness .. what type of warm up routine do you have before the parkrun?
ideally I would like for you to put in an 8k to 10k run keeping the run in the zone 3 heart zone / bpm ( not going into threshold)
we can introduce some 1ks x 3 @ below 5 minutes quite shortly but not just yet
I would like to see whether your body complains about the slower running
you decide which day you want to run the zone 3 run mentioned above
incredibly you are able to run a 25 minute 5k (at your parkrun) probably due to your running experience
the zone 3 runs will improve things for you .. so the plan is to improve zone 3 running (I call this the glue, it feels wasteful but it is what will keep everything together with time) .. we will introduce the 3 x 1km with the 1st session looking to roll around 4:50 to 4:55 .. if you measure out a 1km route with your watch it is fine (you simply keep the same route) .. if things progress nicely you should edge towards 4:30 after around 4 sessions .. we will only increase the amount of 1k's once things align with pace and pulse
we keep ParkRun ... what days are you able to run .. we looking at 1 day on and one day off (no running)
on we go TheEd