5km Training Assistance

[TheEd]

nice JR .. after this cycle, we shall shuffle things round to make the overall program towards 5k. This was only a run through

sounds like you had some fun

TheEd
ps.. hopefully you can find something here re: foot - http://www.time-to-run.com/women/articles/footcare.htm

[J.R]

Hi TheEd,

Total distance today 10,12 km.

Includes 3,02 km pace run in 12minutes @ 3:59 (HR ave 154 & HR max 164 for pace session).

Thank you,

J.R

[TheEd]

you should go through your previous training cycles and pulse ranges to see how and when the 'blip' occurred, so that if you have some early warning signs, you can do things to avoid it happening again in the future.

running is every much about confidence, and blips can often cause havoc

on we go

TheEd

[J.R]

Will do Mr Ed.

[J.R]

Hi The Ed,

Update:

Sunday 45 minutes Easy
Monday 45 minutes Easy
Tuesday 10 x 400 m @ 89 sec
Wednesday 45 minutes Easy
Thursday 6 x 1 minutes @ 4:15 pace
Friday Off
Saturday Parkrun 20:08 (5,03 km GPS)

Cheers
J.R

[J.R]

Hi TheEd,

Update:

Sunday 45 minutes Easy
Monday 45 minutes Easy
Tuesday 70 minutes Easy
Wednesday 45 minutes Easy
Thursday 3 x 1 mile @ 4:05 Pace
Friday Off
Saturday 90 minutes Easy

Rolling on :yes:

Cheers
J.R.

[J.R]

Hi TheEd,

My last 5km parkrun in 20:33.

I've been through 3 cycles to date with the following 5km times.

Cycle 1 Week 3 - 20:52.
Cycle 2 Week 3 - 20:08.
Cycle 3 Week 3 - 20:33.

In all 3 cycles on the pace runs and park run's my speed endurance goes haywire at the 3km mark. I'm on pace and then slow down perceptibly for the remainder of the 5k distance.

I went sub 20 on numerous times in 2017 with my own schedule and the weekly hilly long run was I think a key workout with a weekly tempo session and a 5 x 5 minute fartlek type of session.

The difference is that I dont feel as holistically revitalized as with your program structure in comparison to my ówn previous run as you feel, weekly racing / gung ho method.

However, with my previous schedule in 2017 my wheels never came off either in the last 2k's thereforesome tweaking is currently needed.

For week 1 I have only been doing 3 x 1 mile - maybe I should increase this?
For week 2 I have only been doing 4 x 1km - maybe I should increase this?
As for introducing a weekly long run this wont seem to fit into your structure without disturbing the quality days and subsequent rest.

I have also focused on dropping my weight down from 87.5 kg to 85kg.
Height 178cm - age 52.

By week 3 I am raring to go, a bundle of energy but the wheels always seem to come off in the last 2 km even though I am pacing myself correctly from the word GO. :please:

Your thoughts?

[TheEd]

Hi J.R, you had the period last year when you were not feeling great, this can happen at any time, and to come back from that is often tough

what I recommend is do 3 x 1k @ sub 4 minute pace with 3 minutes Rest in-between on Tuesday and then race the Park Run this coming Saturday

after that we can do an analysis and see how things are going

TheEd

[J.R]

Hi The Ed,

Therefore:

Monday - 8km easy
Tuesday - 3 x 1km @ sub 4:00 pace with 3 minutes rest (20 min w/up & 20 min c/down.
Wednesday - 8km easy
Thursday - 6 x 1min F @ race pace (30 minute w/up & 10 min c/down)
Friday - rest
Saterday - Parkrun race

Would this be in order or would the Thursday abovesession just be an easy 10 km?
J.R

[TheEd]

good stuff, that should do it

TheEd