Going for sub 45

[Stef4n]

Rest and easy run completed, feeling very good

What's the plan for today?

Stefan

[TheEd]

we going to look to give you a little longer recovery so

session today .. easy 20 to 30 minutes with the last 10 minutes slightly quicker

Wednesday session - 3 x 5 minutes @ 10k pace with 1min easy

pace would be around 4.30 to 4.40 per k effort

please provide feedback

enjoy

TheEd

[Stef4n]

Yesterday's training complete, but unfortunately I was unable to get the 3x5min done today due to thunder, lightning and tons of rain. What should I do now?


Stefan

[TheEd]

you can do 6 x 1 minute fast with 1 minute slow

1 minute fast at anticipated 10k race pace

Rest Friday

the you welcome to do a test

TheEd

[Stef4n]

Hi,

10k completed! I decided to start off at 5min/k, since I didnt feel 100% (bad night sleep). After 6k I felt good, so I ran the last 4k faster. I could have run faster, but I didn't feel like pushing my limits too much today.

Here's the stats:

Total distance: 10.0k
Total time: 48:47
Avg pace: 4:53
Avg HR: 180

Number | Time | Avg HR | Max HR
1 | 4:56 | 164 | 173
2 | 4:59 | 175 | 179
3 | 5:02 | 176 | 179
4 | 4:58 | 176 | 181
5 | 5:06 | 181 | 183
6 | 4:57 | 181 | 185
7 | 4:52 | 185 | 188
8 | 4:44 | 186 | 189
9 | 4:39 | 189 | 191
10 | 4:33 | 192 | 194

So that's roughly 30s off my PB, nice!

What's the plan from here, few easy runs and another 4x2k session tuesday?

Stefan

[TheEd]

nice going Stefan .. as for what's next .. a few days easy running and then Day 1 is Tuesday and then we onto Day 3 for Thursday and it is the 2k session again

are you up for running the routine again?

Cheers

TheEd

[Stef4n]

I'm feeling very good, so I'm definetly ready for the next routine. Went for an easy 30 min yesterday, and today I did the 4x2k. I reduced the rest to 90s instead of the 2 min last time.

Here's the stats:


4x2k session with 90s rest
Number | Time | Pace | Avg HR | Max HR
1 | 8:52 | 4:26 | 171 | 182
Rest: HR drops to 117
2 | 8:52 | 4:26 | 177 | 184
Rest: HR drops to 135
3 | 9:00 | 4:30 | 180 | 189
Rest: HR drops to 135
4 | 8:49 | 4:25 | 185 | 191
Rest: HR drops to 136

3rd 2k is slightly slower because I had to turn around at one point.
So I improved at 3 points already, since I ran faster, had a lower heartrate and my rest was shorter. Nice!

Now I'm all ready for tomorrow's training: Rest :great:


Stefan

[Stef4n]

I completed the long run thursday (see stats below). Today it's time for the 6x1k. I will aim between 4.15 and 4.20 pace.



Long run
Time | Distance | Average Pace | AHR
1:46 | 15.5 | 6:51 | 141

Stefan

[TheEd]

look forward to compiling all the data after the 1k session

Cheers

TheEd

[Stef4n]

6x1k completed. I managed to run most of them under 4.15, so thats a lot of progress since last time.

Stefan

6x1k R:60s
Number | Time | Avg HR | Max HR
1 | 4:14 | 168 | 175
R: HR to 123
2 | 4:11 | 171 | 181
R: 132
3 | 4:07 | 177 | 185
R:137
4 | 4:10 | 178 | 186
R:141
5 | 4:18 | 180 | 188
R:143
6 | 4:12 | 183 | 190
R:139