12-09-2012, 09:00 AM
Morning TheEd,
here's my latest update following the 6x1K session this morning (moved it back a day as I played football on Saturday for the first time in 4 months and my legs needed some extra recovery)
Friday - Rest
Saturday - 90mins of football
Sunday - Rest
Monday - Rest
Tuesday - 30:59 @ 6.07/k for 5.06km
Today - 6x1K interval with 90s rest (prev session splits in brackets - from 29th Aug)
2K warmup - 12.16 @ 5.57/k
1. 4.21 (4.25)
2. 4.20 (4.22)
3. 4.16 (4.21)
4. 4.16 (4.11)
5. 4.09 (4.13)
6. 3.58 (4.07)
2K warmdown - 13.05 @ 6.26/k
So i've made some progress since the last time out, only the final interval of 3.58 was a genuine effort. The others I was able to complete in a controlled way whilst running at a consistent tempo.
For the 5K run on Saturday, I'm thinking of running at around 4.30-4.35 pace, as I want get used to running at that pace before my race on the 23rd Sep. Does that sound ok, or should I look to put in a session of 22.30mins or quicker? Which will set me up best for the race?
Cheers,
Boony.
here's my latest update following the 6x1K session this morning (moved it back a day as I played football on Saturday for the first time in 4 months and my legs needed some extra recovery)
Friday - Rest
Saturday - 90mins of football
Sunday - Rest
Monday - Rest
Tuesday - 30:59 @ 6.07/k for 5.06km
Today - 6x1K interval with 90s rest (prev session splits in brackets - from 29th Aug)
2K warmup - 12.16 @ 5.57/k
1. 4.21 (4.25)
2. 4.20 (4.22)
3. 4.16 (4.21)
4. 4.16 (4.11)
5. 4.09 (4.13)
6. 3.58 (4.07)
2K warmdown - 13.05 @ 6.26/k
So i've made some progress since the last time out, only the final interval of 3.58 was a genuine effort. The others I was able to complete in a controlled way whilst running at a consistent tempo.
For the 5K run on Saturday, I'm thinking of running at around 4.30-4.35 pace, as I want get used to running at that pace before my race on the 23rd Sep. Does that sound ok, or should I look to put in a session of 22.30mins or quicker? Which will set me up best for the race?
Cheers,
Boony.