Getting Started on Training Plan

[amorts]

Hi Ed,

So I ran a 5k time trial on Sat in 19:08 which is the best performance this year. I'll post the splits up later today.

I ran a steady 6 miles yesterday.

Can you let me know where I should pick up the training plan from this week?

Thanks

[TheEd]

depending on how you feel you could consider doing a 6 x 1k session tomorrow at 10 seconds per k quicker than the 2k pace

this will depend on how you feel

Cheers

TheEd

[amorts]

Ok I attempted to do the 6 x 1k on Tuesday night and although I my legs were going all out. My heartrate wasn't moving anywhere. Could have been an indication of overtraining?

So I had 2 days rest and went out on Thursday instead.

Firstly the splits from the 5k on Saturday;
1k 03:29
2k 03:36
3k 03:50
4k 04:00
5k 03:53
Var 00:19
Total 19:07

Next the splits from last night, again although hills were involved I felt that these times are a good indiction of my current fitness.

6 x 1k with 30 secs rest
1k 03:51
2k 03:54
3k 03:57
4k 04:01
5k 04:17
6k 04:08

Thanks, 1/2 marathon 1 week on Sunday.

[TheEd]

one question .. how come you took a 30 second Rest for the 1000m session, please?

it would definitely explain the slow down in the session

Cheers

TheEd

[amorts]

I've just checked the stats and yes I did take 30 secs. I guess from your last post these should have been 60 secs?

[TheEd]

yes

so if you felt like death now you understand why



TheEd

[amorts]

Good - at least it's not me!

Any advice for this week? Should I do much before the race on Sunday? I ran a steady 7 miles yesterday, although my heart rate was a little higher than usual throughout.

[TheEd]

use the last week of the 10km program you training on and swap Friday with Saturday making Saturday the REST and Friday the light session

all this depending on what you have been used previously before a race

there is not much you can do further regarding training

if you like 3 x 5 minutes tomorrow or Wednesday .. 5 minute paced @ projected 10km pace with 1 minute easy

Cheers

TheEd

[amorts]

Hi Ed, I ran a 1:26:05 in the end.

[TheEd]

were you happy with this time?

Cheers

TheEd