Here it goes...

[FinnyGM]

Hi TheEd,

Sorry for only responding now.

I continued as normal - easy run this week was a very easy 31:13 at 6:11/km pace.

I did my 5K paced run, splits are detailed below:
1km: 5:32 (HR: 136 bpm).
2km: 5:31 (HR: 156 bpm).
3km: 5:36 (HR: 159 bpm).
4km: 5:33 (HR: 160 bpm).
5km: 5:32 (HR: 161 bpm).

Total time: 27:48 (av pace of 5:33/km).

I didn’t see your message before I did the run - sorry. I don’t think I would have been able to hold the 4:50/km pace for too long - I’m a long way off previous fitness and times unfortunately.

I really enjoyed testing myself on this paced run though - and it was 28 secs quicker than 2 weeks ago. I hope this is ok?

As per your plan, the rest of this week looks like:
Thurs: Easy.
Fri: Easy.
Sat: 3 x 5mins (with 1 min recovery).
Sun: Easy.

Is this ok? What pace should I try to run the 5 min intervals at on Saturday?

Many thanks,

Finny

[TheEd]

Hi Finny, you obviously adapting very well and moving forward quite well

we have taken this pace from the 5k - 5:31 (HR: 156 bpm).

consider doing the 5 minutes @ 5:30 per k pace

enjoy and a grand weekend to you

TheEd

[FinnyGM]

Thanks TheEd,

Will let you know how I get on. Looking forward to testing myself.

Will let you know how I get on.

Have a great weekend. 

Talk soon,

Finny

[FinnyGM]

Hi TheEd,

Quick update on the session (3 x 5 min). Below are the paces - if you need anything else, just let me know.

1st 5min: 5:27/km pace (HR: 150 bpm).
2nd 5min: 5:15/km pace (HR: 149 bpm).
3rd 5min: 5:22/km pace (HR: 154 bpm).

I kept recoveries to 60 secs and really enjoyed the session.

My next few days, as per schedule, are:

Mon: Easy
Tue: Rest
Wed: Race Day

I don’t have a planned race at the minute and my long runs are non-existent as I’m trying to gradually build up again. Should I try to do a hard 5k and try to build on last weeks 5K paced run?

I have a 5K route that I always use for paced runs, TTs, etc.

Your thoughts would be much appreciated :-)

Many thanks,

Finny

[TheEd]

Hi Finny, have a controlled 5k, start out the first 3k keeping the pace where you are relaxed and in control and then the last 2k speed up as you feel

be careful not to go out too quickly in the first 1k as you may feel fresh and easily able to run quicker

enjoy TheEd

[FinnyGM]

Hi TheEd,

Apologies for only posting now. My quick 5K was supposed to happen yesterday, but because of a long and stressful workday I didn’t get out to run until 9:00pm. By then a hard effort wasn’t going to happen. So I just did an easy run - 30:38 at 6:05/km pace.

I decided to do the 5K effort today at lunch time instead. My km splits are below:

1km: 5:27 (HR: 142 bpm).
2km: 5:28 (HR: 156 bpm).
3km: 5:37 (HR: 158 bpm).
4km: 5:29 (HR: 156 bpm).
5km: 5:38 (HR: 158 bpm).

Total time: 27:39 (average pace: 5:32/km pace).

This was around 10 seconds quicker than my 5K effort last week on the same course.

Happy to be getting faster, but there is still much work to be done.

What is the next steps? A few easy days and then re-start the programme on Sunday/Monday?

Many thanks for your time and advice as always.

Finny

[TheEd]

it will all come together Finny

as long as you enjoy the process, it will all happen

yes, a few days easy running and then into the routine again

onwards TheEd

[FinnyGM]

Hi TheEd,

Had my easy few days after time trial on Thursday - rest Friday, easy Saturday and easy today.

Ready to start another programme - routine should be:

Monday: Easy.
Tuesday: Easy.
Wednesday: 3 x 2km with 90 secs recovery.

What pace should I aim for in the 2km intervals on Wednesday?

Thanks,

Finny.

[TheEd]

Hi Finny, try 2k pace at 5:40 to start

work on a controlled effort and then see if you able to pick the pace up in a controlled manner

enjoy TheEd

[FinnyGM]

Thanks TheEd,

Will update you when I get the 2k session done.

Have a nice week!

Finny