5k in Sub 25 minutes

[Sal]

Hi The Ed

Here's the next batch of training:

Day 10 - 30 mins easy, pace 6:09, distance 4.88k, ave HR 149

Day 11 - rest

Day 12 - 10k easy run - pace 6:01, time 60 mins, ave HR 151

Day 13 - 5k paced run, time 26:31, ave pace 5:18

Pace Ave HR Max HR
1k 5:20 148 153
2k 5:33 161 167
3k 5:08 162 167
4k 5:27 168 171
5k 5:03 171 173

Day 14 - 30 mins easy - pace 5:57 distance 5:05k, ave HR 152

Tomorrow will be the 3 x 5 mins, should I aim to do these at a pace of 5:00 and should I keep the rest to 3 mins or start to reduce to say 2 mins?

Kind regards

Sal

[TheEd]

Sal, your training is looking really nice and consistent

you must be feeling the difference when you out on a run now, must feel a great deal easier and enjoyable?

consider dropping the pace to 4.55 effort per k and maintain the same rest for now

enjoy

TheEd

[Sal]

Hi The Ed

Yes, the easy runs are just rolling off easily now.

In terms of the easy runs, I'm not sure whether to main the 6:00 - 6:15 pace or slowly start increasing the pace.

I'm noticing say on todays run, I managed to keep my HR at 152, whilst upping the pace a bit, but not sure if actually I would be better going slower and trying to get my HR in the 140's.

Thanks

Sal

[TheEd]

Sal, for now, keep the pulse range closer to 140 bpm

once you have a run (time-trial or race) that shows the line of improvement we can look to begin the changes

you are definitely got a decent continuous pattern going currently

nice to see

TheEd

[Sal]

Hi The Ed

My 3 x 5 mins, went well, but the results are a bit misleading. I normally run fairly early in the morning but today I ran mid-day and unusually for the UK in September the temp was around 30c and there was no shade, so that combined with me going a bit too fast does make my Heart Rate look high. Encouragingly though, at the end of each rest period it did come down quite quickly

1. 5 mins at 4:43 pace - 1.06k ave HR 167 max HR 175
HR down to 96 at end of rest
2. 5 mins at 4:51 pace - 1.04k ave HR 170 max HR 179
3. 5 mins at 4:51 pace - 1.04k ave HR 173 max HR 181
HR down to 106 at end of rest

Plan a rest day tomorrow, then 30 mins easy on Friday and 4k Time Trial on Sunday.

Kind regards

Sal

[TheEd]

look forward to seeing your 4k feedback

have a grand weekend

TheEd

[Sal]

Hi The Ed

Ran the 4k Time Trial today.

Time was 19:36 at an average pace of 4:54. Average HR was 172, max HR was 180.

Kind regards

Sal

[Sal]

Hi The Ed

30 minute easy run today, before I start a new cycle tomorrow.

Pace 6:06, dist 4.92k, ave HR 145

Based on my 4k time trial, should I be working to the following paces:

2k pace 4:55 (9:50)
1k pace 4:45

My next race is not until 13th October, so around 5 weeks away, so I also need to add an additional 2 weeks into the training some how.

Kind regards

Sal

[TheEd]

nice Sal .. you certainly comi9ng along nicely .. you have the pace sessions right

onwards and forwards

TheEd

[Sal]

Hi The Ed

New cycle started this week.

Day 1 - 60 mins easy, 9.73k at pace 6:11 ave HR 150. It felt relatively easy.

Day 2 - 20 mins easy, 3.37k at pace 5:57, ave HR 151. I was expecting this to feel very easy, but I felt tired. (In the last cycle this was a rest day for me, rather than add the full 30 mins run in, I though I'd just try a 20 mins run)

Day 3 - 3 x 2k. This was very hard work this time and I was below pace the whole way.

2k - 10:13 ave HR 165
2k - 10:38 ave HR 168
2k - 10:34 ave HR 170

The pace is slower than last cycle. The HR is also slower and my breathing felt OK. It was my legs that were the problem, very difficult to get them going.

I was running on a different surface today (it was too wet to run on the normal flat field I use), I had to use the roads so there was a small incline, although I'm not sure it would have made that much difference to the time?

Kind regards

Sal