5k in Sub 25 minutes

[TheEd]

nice going Sal .. any chance of picking up a ParkRun where you can have a 5k marker for your season

and then we can discuss things thereafter

Off Period then Build Up

TheEd

[Sal]

Hi The Ed

Did a 4k time trial (decided to do just 4k at the same location as the previous ones - to give a real comparison on time).

Time was 20:21, so I have actually lost quite a bit of pace.

That didn't actually surprise me as I had felt over the last 3 weeks that I had lost a bit. Also with the dark mornings and nights, I found it a bit more difficult to get out as often as I did in the summer.

Time to get my head down over winter and try not to lose too much more pace.

Sal

[TheEd]

finding the correct balance with the training is quite important

I am working on a triathlon schedule which I will make available to those who have been using the 10km programs, as this provides the framework to the TRI program

TheEd

[Sal]

Hi The Ed

You are quite right. Although my run pace has dropped off, the opposite has happened with my swimming. Did a 400m swim time trial on Thursday and my time has dropped from 10 mins to 8:46mins which is a huge drop, so I'm really pleased.

Plan for next year is to try and juggling improving both the run and swim times.

Kind regards

Sal

[TheEd]

Good stuff Sal, AB the athlete in this article - Intro to athlete AB

is also swimming on Monday - Tuesday - Friday and we using the cycling on occasion instead of an aerobic run

cheers

TheEd

[Sal]

Hi The Ed

Hope you had a great Christmas.

My running has taken a bit of a nose dive. The last 2 months have not been good. A combination of factors have meant I've not run for around 2 months (and put on about a stone in weight since last summer). This is nothing to do with injury, we had a lot of work done on our house, so have had no kitchen, so lived on microwave meals and take aways!! Thankfully the house is finished, but my fitness is shocking. Went out for a 5k run and struggled in at 32mins.

Do you think I'd benefit from using your half marathon level 2 programme, to try and build back up some distance/time on feet? In theory my half marathon time is 2:02, but think level 3 is beyond me at the moment!! I don't think I'm ready for the 10k cycles yet either?

Best wishes

Sal

[TheEd]

Hi Sal, great to hear that things are settling again and that you want to get the running up to a new level again, or return level

one of the things with the 10km programs is that it can provide a platform for all distances, however if you feel that you would prefer the Level Half program then give it a go, as it certainly is not the same intensity as the 10k schedules

they should be putting up Week 5 to 8 sometime today

http://hamptoncourthalf.com/training/

and then you can always come back here and discuss your training

if the programs don't go up today, drop me a message on FB and I will shoot the weeks 5 to 8 through to you

Steady as she goes and enjoy New Year

TheEd

[Sal]

I definately want to get back to the 10k/Tri schedules soon, but think they may be a bit too intense for me just now.

I'm thinking of jumping straight onto weeks 5-12 of the half marathon plan just to get some endurance back in the legs and then after a time trial, switch back onto the 10k plans to get some speed in spring/summer.

Thanks

Sal

[Sal]

Hi the Ed

I have been running now consistently for 3 or 4 weeks, approximately 3/4 times a week. My longest run is up to an hour and my easy runs are around 30 mins. The only problem is that my "easy" runs don't feel easy at all.

I'm not doing any speed work at all, thinking that it would be too much for me, but am not sure if actually I might benefit from it?

I'm not injured in anyway and my swim fitness is actually getting better with times improving. I don't think the swimming is affecting the running. I'm swimming 3 times a week for between 30 to 60 minutes at a time (warm up. Drills, main session and cool down).

Any suggestions? 4k time trial?

Kind regards

Sal

[TheEd]

Hi Sal, are you using the Half Marathon program or working off something else?

depending on where you want to be (which event planned), will determine what steps we take next

sounds as though things are coming along smoothly

TheEd