24-09-2015, 12:50 PM
Hi,
Taking on-board your advice and reading what you have said to others about days 3-8 and their importance in the program, I've put maximum effort/focus into those 3 sessions (2k, long run and 1k) and the others have been simply recovery, really slow (5-6 min pace) and i'm pleased to say it all went better than expected.
2k session was almost perfect 7.30 (3.45) pace, the first was a bit faster but the middle 3 were spot on pace and the last was a second or 2 quicker so really pleased, the best session i've had so far and the confidence was growing.
Long run was 15 miles, nearly 2 hours, standard pace with a few mini efforts but easily manageable.
1k session, again fairly consistent, ranging from 3.28-3.33 pace. No signs of tiredness or injury either so all is well.
Looking to the 5k paced run which would fall on Sunday, what affect would it have if I ran this Saturday instead and had Sunday off?
Looking on further, I would like to do a race on 11 October, but the program race day is 4th October, how could I extend the program or what sessions would I do in the extra week?
Thanks in advance!
Taking on-board your advice and reading what you have said to others about days 3-8 and their importance in the program, I've put maximum effort/focus into those 3 sessions (2k, long run and 1k) and the others have been simply recovery, really slow (5-6 min pace) and i'm pleased to say it all went better than expected.
2k session was almost perfect 7.30 (3.45) pace, the first was a bit faster but the middle 3 were spot on pace and the last was a second or 2 quicker so really pleased, the best session i've had so far and the confidence was growing.
Long run was 15 miles, nearly 2 hours, standard pace with a few mini efforts but easily manageable.
1k session, again fairly consistent, ranging from 3.28-3.33 pace. No signs of tiredness or injury either so all is well.
Looking to the 5k paced run which would fall on Sunday, what affect would it have if I ran this Saturday instead and had Sunday off?
Looking on further, I would like to do a race on 11 October, but the program race day is 4th October, how could I extend the program or what sessions would I do in the extra week?
Thanks in advance!