06-06-2011, 09:53 PM
Hi TheEd,
Firstly, let me say a big thank you for your training programmes. I have recently completed my first cycle on the sub 40 minute programme and reduced my 5K PB from 21:11 to 19:44 on a windy day (there havenââ¬â¢t been any local 10Ks recently).
Could you give me some tips on how best to juggle the programme so that I get the benefits for a race that I have coming up? I have a corporate event with a 5.6K run on 7th July (a Thursday). Would you recommend I start the programme as usual tomorrow and then extend it by an extra week + a few days to get to Thursday, or should I have a gentle week this week, starting the programme next?
In terms of background, the intervals for my last cycle went like this:
5x2K (15mph wind, too much to drink and not enough sleep the night before)
AVG MAX Rest
00:07:47 168 173 130
00:08:12 164 169 127
00:08:05 160 166 123
00:08:05 160 166 125
00:08:15 160 165 122
6x1K (much better preparation, fairly windy in places)
AVG MAX Rest
00:03:49 164 168 125
00:03:48 162 169 131
00:03:52 162 168 137
00:03:45 161 169 136
00:03:47 162 167 138
00:03:43 163 169 139
I have been taking a walking rest between reps, moving up to a slow jog about 15 seconds prior to the end of the rest, is this okay?
Let me know if you need any further information.
Thanks
Firstly, let me say a big thank you for your training programmes. I have recently completed my first cycle on the sub 40 minute programme and reduced my 5K PB from 21:11 to 19:44 on a windy day (there havenââ¬â¢t been any local 10Ks recently).
Could you give me some tips on how best to juggle the programme so that I get the benefits for a race that I have coming up? I have a corporate event with a 5.6K run on 7th July (a Thursday). Would you recommend I start the programme as usual tomorrow and then extend it by an extra week + a few days to get to Thursday, or should I have a gentle week this week, starting the programme next?
In terms of background, the intervals for my last cycle went like this:
5x2K (15mph wind, too much to drink and not enough sleep the night before)
AVG MAX Rest
00:07:47 168 173 130
00:08:12 164 169 127
00:08:05 160 166 123
00:08:05 160 166 125
00:08:15 160 165 122
6x1K (much better preparation, fairly windy in places)
AVG MAX Rest
00:03:49 164 168 125
00:03:48 162 169 131
00:03:52 162 168 137
00:03:45 161 169 136
00:03:47 162 167 138
00:03:43 163 169 139
I have been taking a walking rest between reps, moving up to a slow jog about 15 seconds prior to the end of the rest, is this okay?
Let me know if you need any further information.
Thanks