sub 20 min 5k

[Bleary7]

Ok executed the workout, it was hard.
3:57
4:02
4:08
4:05
4:02

I only did 5, definitely felt that workout. Starting to feel kinda sluggish.
I have the 4 mile race on Saturday, how can I best prepare for it?

[TheEd]

Bleary .. fear not

you should recover fine before Saturday

look to do the last week of the cycle for the rest of the week

everything should work out OK

if you do not want to do the 6 x 1 minute fast

then do an easy 20 minute run

with Friday as a rest

cheers

TheEd

[Bleary7]

The 4-mile race didn't go super well, I was really dragging the whole time. Splits: mile 1: 7:49
mile 2: 7:16
mile 3: 6:55
mile 4: 7:37
Total: 29:37

Should I start from the beginning of the plan now?

[TheEd]

things will get better once you get the rhythm of your training going well

take a Rest day Sunday

light 20 to 30 minutes Run on Monday

Rest Tuesday

and are you able to slot some quality in on Wednesday?

Cheers

TheEd

[Bleary7]

Thanks for the encouragement. Yes, I can do a quality workout on Wednesday in the evening. The rest sounds good. What should I plan on doing on Wednesday?

[TheEd]

are you feeling any better; physically, since the 4 miler?

thanks

TheEd

[Bleary7]

Yes, I felt fresh on my 20 minute run today (before engaging in this program I never ran less than 45 minutes, this is probably a good change!). It's important to note that I am in the midst of a ridiculous amount of schoolwork for the next two weeks. It is likely that I will be losing out on sleep in a big way, probably only getting a max of 6 hours of sleep a night and on some nights I might not sleep at all. I am still prepared to do the workout on Wednesday though. After May 15, I will be able to take care of myself again, something I'm very good at doing most of the time.

[TheEd]

Wednesday warm up then

6 x 600m Rest 2 minutes

pace for 600m = 2 minutes 18 (3.50 per k)

Thursday can be active rest such as a walk

Friday - 25 minutes @ 65% effort

Sat - Rest

Sunday - long run .. the intention is to build this up to 1hr

you say you used to 45 minutes, so if you up to it, run 45 minutes easy & relaxed

Monday Rest

Tuesday we will look towards a quality session

enjoy

TheEd
ps.. any questions?