Dear Ed, can the aged still improve?

[TheEd]

OK .. you have popped a 2k session out .. always a good start

as for the 6 x 1k

it is always better to start Day 3 on a Thursday .. as then you have a long run over the weekend and on the following Tuesday you have the 6 x 1k

so from Day 3 to Day 8 you have the overload which stimulates compensation and by the 6 x 1k we are looking at super compensation

then with the cutback in training intensity we attempt to provide a controlling situation of our body rhythm to be in shape for when the races occur

so now for the quick answer: best not to do the 6 x 1k this week

any questions?

TheEd

[davethom]

well the last 8 days have certainly provided overload
Mon. 6ml lunchtime 5.5ml pm
Tue. 5.5ml am 9.2 ml pm
Wed. 5.6ml lunch 5.2ml pm
Thu. 5.2ml am 4ml inc. 8x600m lunch
Fri. 8mls inc 3k "race" (10'06")
Sat. 8mls inc 5k parkrun (17:54)
Sun. 8mls easy
Mon. 5x2k

tired, yes! as it's a lot for my old bod at the moment.
As for the day 3 day 8 stuff I'll need to sit down and think hard about it as I'm easily confused!

[TheEd]

DT .. if you able to focus on the following 3 sessions

5 x 2k

Long Run

and then

6 x 1000m

these 3 sessions provide the basis of results for the success of the 10k program

the first week of the sub 35 minute 10k program is where the bulk of the training is .. this is the overload period

at the end of the 3 week cycle is the test or race

the program develops and stimulates a rhythm which allows for getting results

it is not aimed at seeing how hard you can train but how wise you can train and get results accordingly

balance to everything

hope this helps a little

TheEd

[davethom]

Hi Boss

long run done 15.2mls -- 1h54' not bad after a few beers last night watching Ennis and Farah, if inspiration was needed Salazar's 'Project Oregon' provided it.

Elevation Gain: 227 m
Elevation Loss: 228 m
Min Elevation: 23 m
Max Elevation: 186 m


1 7:51.2 1.00 7:51
2 7:21.9 1.00 7:22
3 7:25.3 1.00 7:25
4 7:40.8 1.00 7:41
5 7:30.1 1.00 7:30
6 7:57.8 1.00 7:58
7 7:44.3 1.00 7:44
8 7:36.4 1.00 7:36
9 7:38.1 1.00 7:38
10 7:34.0 1.00 7:34
11 7:28.3 1.00 7:28
12 8:00.4 1.00 8:00
13 7:10.1 1.00 7:10
14 6:54.6 1.00 6:55
15 6:52.8 1.00 6:53
16 1:32.8 0.20 7:40

[TheEd]

Hi DT, what have you planned for this week?

TheEd

[davethom]

6x1k

probably tomorrow or Thu. and a 5k hard run Sat

easy 4ml yesterday easy 5 this am probably hilly 10ml tonight.

there's a lot less mileage in the sub 35 training plan than I'm used to, so I'm trying to fit the sessions in where I would normally have a hard day or session this'll get easier as I adapt from current regime to new regime, and settle more into your sessions. Quite happy doing two runs at least twice a week as it's something I've always done.

[TheEd]

that isn't a problem DT .. as long as you recover between the quality sessions

am runs are actually part of the progressive program however the times you run in the 2k session determines your 10k race pace

and the 6 x 1k is your 5k pace, so how well you run in these 2 sessions is the crux of the program

the idea is to come into races feeling fresh and I think this area can be worked on by you to give yourself more of chance to achieve your aims

onwards and forwards

TheEd

[davethom]

the idea is to come into races feeling fresh and I think this area can be worked on by you to give yourself more of chance to achieve your aims
TheEd

yeh I can be quite guilty of racing while just training through as normal. A misguided bid to try and not miss anything usually, and although I might think of it as a longer term plan, I never seem to peak for anything in particular, that's why the two races in Sept and Nov are now going to be real targets rather than just more races to be done.

[davethom]

OK so that was a bit of a disaster, firstly let me say I knew I was tired, there was a couple of things this week that threw my normal schedule out and meant I ran to/from the office extra times this week...

anyway last evening on the way home tried to do the 6x1k

3ml warm up
1st k 3:37!!
2nd k 3:29
3rd k 3:38 and suffering badly
4th k kinda gave out 3:54 and abandoned session

didn't help that the watch was constantly giving the speed-up beeps, but it's just proven what I knew but was not acknowledging I need a day or two's rest. Having said that felt not to bad on this mornings run

400s next week?

[TheEd]

no need for 400's next .. rather look to freshen yourself up and next week do 3 x 5 minutes @ 5k pace with 3 minutes in-between

try to start getting some zip in the legs to feel good

enjoy the weekend

TheEd