23-03-2009, 06:12 PM
Hi KMK, taking your 35:30 time for 10k times by 2 add 4 minutes and then plus 2 minutes will give you 77 minutes
so this would give you the target you seek
having a good efficiency and then being able to lose a little more weight naturally will indeed make the 21k target easier
with progressive runs are you discussing more towards threshold runs or are you discussing runs of varied pace where progressively you increase pace during the run?
I am all for threshold runs for example 1hr tempo runs which in your case would be 1hr around 3.50 per K or 8k at 3.40 per k, but I do not like to recommend such things until I have learnt a little more about the athlete
for example .. the Saturday session Day 5 would be 10x600m hills at 10k effort .. this is quite a session and then consider your recovery on the Sunday is the long run, if the athlete does not do the 10x600m hill session they can do 1hr over rolling hills working the hills at 10k effort while maintaining a tempo for the other parts of the course during the session, then this is followed by the long run
athletes who have trained with me in the past (and where they could be monitored) would do an easy morning run up to 10k during the week on 3 to 4 occasions .. this supplementary adds to the athlete's aerobic base as well as aiding in the recovery from the quality sessions
so, whereas I am all for such levels of training my greatest concern is avoiding injury and in an uncontrolled environment such as the internet, less is definitely better
so if we take your preparation into consideration (and progressive development rapidly) we need to look at you doing 5 x 2000m in 6 mins 50 per 2k pace (3.25 per k)
whereas the session may be tough we need you working towards this goal and even if you do not achieve all the 2000's at target time, it is important you complete the session
for the Sunday long run for this week I would n't recommend you go over 90 minutes to start with once you have done your 6 x 1000m you can look to do 90 minutes the following weekend as well
with feedback and caution the 5 x 2000m is definitely the session that would lay the foundation and that is even for 21k prep
What are your thoughts on this?
TheEd
so this would give you the target you seek
having a good efficiency and then being able to lose a little more weight naturally will indeed make the 21k target easier
with progressive runs are you discussing more towards threshold runs or are you discussing runs of varied pace where progressively you increase pace during the run?
I am all for threshold runs for example 1hr tempo runs which in your case would be 1hr around 3.50 per K or 8k at 3.40 per k, but I do not like to recommend such things until I have learnt a little more about the athlete
for example .. the Saturday session Day 5 would be 10x600m hills at 10k effort .. this is quite a session and then consider your recovery on the Sunday is the long run, if the athlete does not do the 10x600m hill session they can do 1hr over rolling hills working the hills at 10k effort while maintaining a tempo for the other parts of the course during the session, then this is followed by the long run
athletes who have trained with me in the past (and where they could be monitored) would do an easy morning run up to 10k during the week on 3 to 4 occasions .. this supplementary adds to the athlete's aerobic base as well as aiding in the recovery from the quality sessions
so, whereas I am all for such levels of training my greatest concern is avoiding injury and in an uncontrolled environment such as the internet, less is definitely better
so if we take your preparation into consideration (and progressive development rapidly) we need to look at you doing 5 x 2000m in 6 mins 50 per 2k pace (3.25 per k)
whereas the session may be tough we need you working towards this goal and even if you do not achieve all the 2000's at target time, it is important you complete the session
for the Sunday long run for this week I would n't recommend you go over 90 minutes to start with once you have done your 6 x 1000m you can look to do 90 minutes the following weekend as well
with feedback and caution the 5 x 2000m is definitely the session that would lay the foundation and that is even for 21k prep
What are your thoughts on this?
TheEd