16-11-2015, 11:38 AM
this is great chim, I take it that is a PB for 5km
as you develop, you will have less of a fall off between 6 & 9km
do not rush things now, keep it simple, don't try to run faster in the quality sessions, focus on getting the balance with doing the long runs correctly, so as to develop aerobic aspects which build instead of breaking down
you can take a margin from the 10k time, for runs up to 1hr and 12k, you run at 1 minute per k slower than the 10k pace, say 5.05 to 5.10 per k
18k to 25k, 90 seconds per k slower than 10k pace
once you work on this, you compare your pulse in relation to your pace
as things get better, your pace will improve when running at pulse
weigh yourself now, so you know your 'fighting weight / best race weight'
congrats again, and very much more to come but do not going looking for results at this moment
onwards
TheEd
as you develop, you will have less of a fall off between 6 & 9km
do not rush things now, keep it simple, don't try to run faster in the quality sessions, focus on getting the balance with doing the long runs correctly, so as to develop aerobic aspects which build instead of breaking down
you can take a margin from the 10k time, for runs up to 1hr and 12k, you run at 1 minute per k slower than the 10k pace, say 5.05 to 5.10 per k
18k to 25k, 90 seconds per k slower than 10k pace
once you work on this, you compare your pulse in relation to your pace
as things get better, your pace will improve when running at pulse
weigh yourself now, so you know your 'fighting weight / best race weight'
congrats again, and very much more to come but do not going looking for results at this moment
onwards
TheEd