5k in Sub 25 minutes

[TheEd]

Hi Sal, the most important part of this training is to adapt to the format

you have to slot everything you do around the routine and this will include when you eat and what you eat on the hard training sessions

so be patient and provide feedback whether you struggle or don't struggle as then we will be moving in the right direction

which is to run faster as well as enjoy the whole process to enhancing our life

pace for the 3 x 2k session Rest 2 minutes in-between each 2k

5.20 per k = 10.40 per 2k

enjoy session and please provide feedback

TheEd

[Sal]

Hi The Ed

Quick update on progress so far:

Tuesday easy run of 60 mins - I went out with a group and in total the run ended up being around 75 minutes. The pace was slow and breathing and heart rate were fine, but my legs felt very heavy right from the start.

Thursday 3x2k - Did a warm up for 10 minutes and legs still felt heavy. After warm up, started the first 2k, got the pacing a bit wrong and went off way too fast and ended up at 5:05min per km and the first 2k clocked in at 10:10, rather than the 10:40 I was aiming for.

Legs felt very tired and I didn't think I was going to be able to complete the remaining 2k reps. Rather than waste the session completely I adjusted the distances (hope this is OK - didn't want to push myself too hard, but didn't want to give up completely). After a 2 minute rest I followed up the 2k, with a 1k rep, which I did in 5:22. I then took another rest and followed up with a 500m run at a pace of 4:55/km.

I was going to continue with some further 500's but legs by that stage were starting to tighten up so decided to jog back home again.

A bit of a shakey start, but it is all a learning curve and this is the first time I've ever really tried to a proper speed training programme.

Were do I go from here? - I guess rest tomorrow and then an easy 30 minute run on Saturday, and then the long run on Sunday?

Kind regards

Sal

[TheEd]

Hi Sal, this is the format from which you working

sub 50 minute 10km program
http://www.time-to-run.com/training/10k/sub50.htm

so in your case it is Rest today and then a longer run Saturday

though however we will change things round to the following

rest Friday and Saturday and go for a 60 minute on Sunday

Rest Monday and then look to do the 1k session Tuesday

please provide feedback by Monday so I can provide pace as well as hear how your legs are doing

the run on Tuesday before the 2k session was too much

the 2k session will become your most important session of the program

enjoy your recovery

TheEd

[Sal]

Yes, in hindsight my Tuesday run was too far.

In future I think I'd be better sticking to running on my own, rather than with a group so I can control the pace and distance.

I'll see if i can use a heart rate monitor on Sunday to gain some more info.

Kind regards

Sal

[TheEd]

good stuff and be patient, after a cycle or tow you should be becoming a different 'runner'

enjoy your run and the weekend

TheEd

[Sal]

Hi

Completed the 60 minute run this morning. Legs felt fine and the run was good.

I wore the heart rate monitor and below are the km splits for pace and average heart rate.

1km - 5:56 - 165bpm avge
2km - 6:32 - 144bpm avge
3km - 6:31 - 147bpm avge
4km - 6:33 - 152bpm avge
5km - 6:36 - 153bpm avge
6km - 6:43 - 155bpm avge
7km - 6:46 - 152bpm avge
8km - 6:43 - 150bpm avge
9km - 7:08 - 159bpm avge

It felt relatively easy and I could have gone on for longer. Does this pace seem about right or am I going too slow for an easy run?

Many thanks

Sal

[TheEd]

the slower the better at the moment Sal

once we get feedback from the quality sessions we will be better able to recommend an easy pace according to pulse as well

pace for Tuesday session - 5.10 per k pace

5x1k Rest 60 to 90 seconds

stick to the target time of 5.10 and if after 3 x 1k u feel relaxed then reduce the Rest time

don't speed up

the pace is designed to develop, so try work on pace judgement

this does take a little development via experience

enjoy

TheEd

[Sal]

Hi

Completed the 5 X 1k this evening. It felt much better than last Thursday. The first 2 reps were a bit slow - it took a while to get used to the pacing. Also it has been raining here for days - so I couldn't use the grass track as it was a bog, so had to run on the roads.

Warm up - 5 mins at pace of 6:35 - ave heart rate 174bpm - 189max
followed by 5 mins at pace of 6:52 - ave heart rate 140 bpm - 175max

1k - 5:16 - 161bpm avge - 168bpm max
90 seconds rest - 129bpm avge
2k - 5:19 - 166bpm avge - 172bpm max
90 seconds rest - 132bpm avge
3k - 5:10 - 168bpm avge - 176bpm max
90 seconds rest - 140bpm avge
4k - 5:11 - 171bpm avge - 178bpm max
90 seconds rest - 146bpm avge
5k- 5:07 - 173bpm avge - 178bpm max
90 seconds rest - 145bpm avge
Cool Down - 6:00mins - 152bpm avge

Looking at the stats - the strangest thing to me is the heart rate during the warm-up. Is it normal for it to go up so high during the first 5/10 mins of running. My max rate was higher at 189 during the warm-up than any of the fast laps??

Look forward to hearing from you.

Kind regards

Sal

[Albert83BCN]

Sal, I have also experienced the high HR during the first 5 minutes. Is your device a Garmin one? There is some consensus that it's due to static electricity with the shirt until it gets a little bit wet.

Here's a thread on the Garmin site where some people talk about this issue. I had a Polar some time ago and never experienced the problem. Having into account that the bands should be interchangeable, I should try it some day.

https://forums.garmin.com/showthread.php?t=13589

Don't worry as it's not any issue with your heart

[Sal]

Hi Albert

Yes - I did use a Garmin.

Thanks for your post - that probably explains the problem.

Kind regards

Sal