How do I break 37 and 80?

[Swerunner]

Ah. Forgot to tell you. I've done 400's as well. 10x, 12x and 15x400. Average around 1'19-1'21. This was maybe 5-8wks ago.

Did an easy jog as first session today after the marathon I ran on Saturday.

Distance: 7.8k
HRaverage: 133
HRmax: 150

I never train with heart rate monitor, so I don't really know my zones. However, I did a lactate test once, on a treadmill with the following results:

2006
Max pulse: 187
Anaerobic threshold: 170 (3'52min/km)
Aerobic threshold: 155
Lower limit for aerobic zone: 142
Max O2 consumption: 63,2 ml/kg/min (4,62 L/min)
Max energy consumption: 23,1 kcal/min (96,7 kJ/min)

I know it was a six years ago, but it might give you some help.

I also do know my resting rate (usually taken at 09:00 in front of the computer) is around 38. In peak shape it drops to 34.

So. 4k test tomorrow? 4days post marathon, but that's fine. :laugh:

[TheEd]

you can do the 4k on Thursday

cheers

TheEd

[Swerunner]

Wzup coach!

Since I was already nervous about the 4k time trial, I just went to the track and did it. You know, as a marathon runner these kind of fast stuff workouts is like a death sentence... :laugh:

Keep in mind I ran a marathon 4 days ago. For me, it's quite hard to do a 4k time trial by myself on a track. I tend to feel tremendously sorry for myself halfway through. :tonguepop:

Weather: 21C, cloudy and no wind. Nice! It's always windy in Goteborg...

Workout:
Warm-up: 3.01k@15'27'' (HRav:129 speed:5'08/k)
Time trial:
1'20''76 (HRav:152)
1'27''48 (HRav:165)
1'26''30 (HRav:167)
1'26''74 (HRav:169)
1'27''86 (HRav:171)
1'29''40 (HRav:172)
1'30''70 (HRav:173)
1'30''28 (HRav:173)
1'29''90 (HRav:175)
1'25''20 (HRav:176) Max was 177 as I checked just after completing.
Cool down: 5k@27'08'' (HRav:138 speed:5'26/k)

In total: 4k@14'34'' (3'38/k)

Just for fun I checked how fast I recovered. I came down to 120 bpm in 2'10'' and down to 100 in 4'40''

It was an awful workout! Fan. Jobbigt!

Alright, this leaves me at what? Where am I in the schedule? and what are the interval times to hit? Ready to go for my first cycle! Psyched :jive:

Over to you coach.

[TheEd]

this isn't bad

if your recovery is slow then I hope you don't mind starting up from next week only?

not too keen to get you crunching out a 2k session this week

are you ok with this?

Cheers

TheEd

[Swerunner]

I don't know if the recovery is slow, it was quite hot. However, I Do have a lot of hard training behind me. You're right. I should take it easy this week and pick it up next week. Please let me know what I'm aiming for timewise on the 2000, so I can prepare mentally. Cheers! :-)

[TheEd]

great stuff Swe .. we will look to start the first cycle off on

3.50 to 3.55 per k pace .. 7.40 to 7.50 per 2k

and we will soon see how everything goes from that

hopefully that is not too much to prepare mentally for

Cheers

TheEd

[Swerunner]

Ha ha!
No, that's not too hard to prepare for. I can do 4x5km at that pace.

I'm pretty sure I tend to overdo everything, so when it's time for competition, I'm probably burnt out and don't perform according to my ability. That's why I need your help and advise to do things in a proper way and build my self up for success, not overtrain..

Let's start at that pace and gradually build from there.
So, what day is day 1 then? Monday next week or??

Thanks for helping out, much appreciated. I'll follow you to the letter and see where it takes me come september.

[Swerunner]

Did an easy distance run today. My legs are a bit stiff, but I'll do a proper stretching session tonight.

Today: rest HR = 37

Workout: 10k@48'21'' (4'50/k)
HRave = 135
HRmax = 148

[Swerunner]

Hej coach!

Here's a link to a gdoc containing 30wks of training leading up to stockholm marathon:

https://docs.google.com/spreadsheet/ccc?...weGc#gid=0

I log all my training here (if you want to se pulse curves as I go along):

http://www.funbeat.se/person/calendar.as...nID=130284

[TheEd]

Thanks for this Swerunner

if you are aware that you tend to overtrain, then I hope you don't mind me warning you beforehand of what can happen

with this schedule it balances everything in the right manner

there is a lot more to the programs if you run through the various aspects to them

enjoy your weekend

TheEd