A new goal

[Albert83BCN]

Amazing IamWill! You're going to fly in your next race

[TheEd]

nice session Will .. for your paced run, look to do the run for 5k at the pace you would like to race your next 10k in

this is normally a good pace to do

if you feeling fresh over the last 1k then pick it up slightly

don't go out too quickly and focus on a good tempo while focusing on being relaxed

have a great weekend

TheEd
ps.. will look to do something more with the survey shortly

[IamWill]

Thanks Albert!

TheEd, I'll aim for 18:15... although that might be slightly too fast. My aim (or should I say wish) for the 10k is 36:30 or faster. With the paced 5k I'll start out at 3:40 pace and try to do the last 2k faster.

My best,

Will

[IamWill]

I did the 5k in 18:10. I was running in heavy rains and quite a bit of wind. I ran on a track to help with pacing and to save my legs a bit. I finished strong (last k in 3:32) and I think that in a 5k race I would manage to run 17:45 or faster, because this 18:10 didn't hurt a lot.

In other words: a decent session.

Should I do the 400's in 80s?

My best

Will

[TheEd]

roll out the 3 x 5 minutes @ 10k pace with 1 minute rest in-between instead

things are looking decent

TheEd

[Sal]

Hi Will

I've had a go at your online survey for you

Hope this helps.

Sal

[IamWill]

thx Sal for filling in this survey

TheEd, O.K., no 400's... too bad, I like those:p

I'll try to do the 5 minute intervals in 3:35-3:40 pace.

Thanks!

Will

[Albert83BCN]

JFYI, I also completed the survey some days ago

[IamWill]

Thanks Albert, much appreciated! Feel free to forward http://www.verheulfassaert.nl/time-to-run to your running friends!

[Albert83BCN]

Sure, will post a link in facebook and chances are a few of my running mates take it, although I don't think that many of them are very good with english, the average spaniard is not very good at it, our education system sucks in this aspect :/