First goal..sub 20 min. 5k

[TheEd]

you moving along nicely

Saturday same as Thursday but 15 minutes and 10 minutes

15 mins @ 6:00 kms followed by 10 mins @ 5:00.

then Sunday 1hr easy running ..

Rest Monday

and then quality session Tuesday

please provide feedback Monday to see how things have gone with the 2 runs in a row

Thanks and enjoy the weekend

TheEd

[Andy]

Positive report Ed - not feeling too bad at all after 2 runs in a row.

Legs felt a little heavy at the beginning of my long run yesterday but I soon settled into a rhythm and ran for an hour without any hassles and am feeling fine this morning, primed for Tuesday's session.

Andy

[TheEd]

would like to put a longish run of up to 8k and the rest / day off before the 1k session on Thursday

the 1k session same as before 5 x 1k

1k pace will be to aim for 4.30

except on this occasion the Rest will be 60 to 90 seconds

please provide feedback

TheEd

[Andy]

Back for more Ed.

Tuesday no trouble - nothing much to report.

Tonight's 5 x 1s were ok too - amazing what a difference 30 secs less rest can make though..number 5 was definitely tough work!

Thanks again for your expertise.

Andrew

[TheEd]

the quality sessions are based around the short rest

as you develop you would have to get to 6 x 1k in 3.55 per k with Rest 60 seconds

once you there you should be close or under 20 minutes for 5k

no need to rush, let it come naturally

at least you know what is coming

what have you planned for the weekend?

TheEd

[Andy]

I plan on sleeping in

As for running, I assume another long run is in order for Sunday - similar to previous weeks? Is there any benefit in going longer than an hour?

Would you recommend a run on Saturday as well? If so what should I aim at?

Andy

[Andy]

Hi Ed - hope you had a good weekend.

Mine was great..slept in as planned!

As for training, on Saturday I did 25 mins - 15 @ 5:45 and 10 @ 4:45.

And today I did the usual long slow run - about an hour and approx. 10 kms.

Looking forward to Tuesday and Thursday.

Andy.

[TheEd]

apologies for missing your earlier post

no need to go further than 1hr running currently, with development your pace will speed up for the 1hr which means you will cover more distance and this will equate to higher aerobic development

rest day Monday

Tuesday look to do a repeat of the 6 x 600m session as before

same pace and reduce Rest to 60 seconds

this is a big change Rest wise, so look forward to hearing feedback

would like to have a faster run over the forthcoming weekend

so here's hoping it all balances out well

TheEd

[Andy]

Definitely no need to apologise!! I'm grateful for all of the effort you've put in to helping me.

So, good things to report from tonight's session - 6 x 600s were quite comfortable (even with the shortened rest); considerably moreso than last week's 5 x 1ks as well.

On we go..

[TheEd]

this is good to hear and expected, it shows you are adapting well to the training

what have you got planned for the rest of the week?

TheEd