5km Training Assistance

[J.R]

Hi Ed,

90 minutes completed @ 6:01 pace and 123 HR average which includes the 5k parkrun. Happy with the recovery HR.
Onto 45 minutes on Sunday and Monday as 30 minutes is too short and then 4 x 1k on Tuesday.:mrburns:
You mentioned that the Thursday 1hr session will change for this second cycle for the 5k adaption?

Cheers
John

[TheEd]

nice to hear you feeling more comfortable again

the session for the Thursday will be a quicker session aimed at running (preferably) on a track. If you have no track, then a grass fartlek session would be in order.

Which are you able to do?

onwards

TheEd

[J.R]

Hi Ed,

Neither grass nor track. What about fartlek on flattish trail - off road?
Can I also use Zone 4 - 5 or is a specific pace a must?

Cheers
John

[TheEd]

this session would ideally be a 1500m pace developer, so it would be short spurts, and it could be done on good trail
however, I do not want you focusing on zones here, as it can all go wrong

on the track we can have you running a specific distance at a set pace, so the control is good, however to do this on a hard surface could be damaging

we can chat about it, once we get close to the day

all good

TheEd

[J.R]

Noted TheEd,

This morning easy run 45 minutes @ 5:33 and average HR 126.

Laters
J.R

[J.R]

Hi TheEd,

Today 1hr includes 4 x 1km @ 4:24 ave on Zone 4 - HR ave 145 for 1k's.

[J.R]

Hi TheEd,

Today 45 minutes easy - @ 125 Ave HR & 5:57 Ave pace.

Regards
JR

[TheEd]

as you say that you have no track .. if you had a track you would do some 200's .. 10 times the pace would be 20 seconds per k faster than the 1k session .. with a 200m jog in-between

so now we break it down instead into 40 seconds paced running with 90 seconds easy in-between x 10

can you see where you able to do this session?

TheEd

[J.R]

Hi TheEd,

On a flattish trail.


Later
J.R

[J.R]

Hi TheEd,

I drove to a neighbouring track.
I'm glad I did as I last did track speed sessions in 2003.
Real eye opener and back to school.:notworthy:
10 x 200 m @ 47,6 sec average and 200 metre jog.
In my comfort zone but will pace much better next track session which is 10 x 400 m coming up on Tuesday.

Cheers
J.R