My 21k Training

[Ciaran]

Will be doing that tomorrow or Saturday so I'll keep you posted.

[Ciaran]

Hi Ed, here is the 4km results.

1km - 5:03.2
2km - 4:44.5
3km - 4:50.1
4km - 5:16.0

19:54 in total then.

What should I be doing for the 1 and 2km interval sessions?

[Ciaran]

Hi Ed, here are the latest 4km results.

1km - 4:36.7
2km - 4:42.9
3km - 4:41.0
4km - 4:42.0

18:42 in total then and 23:23 or so for the 5km.

What should I be doing for the 1 and 2km interval sessions?

A 4:55-5:05/km for the 1km and a 5:00-5:10/km for the 2kms?

The previous cycle I did 6x1km at 5:00/km and 4x2km at 5:05-5:15/km

[TheEd]

Hi Ciaran, take a look at this article
[URL="http://www.time-to-run.com/training/10k/programtips.htm"]
10k Training Program Tips[/URL]

http://www.time-to-run.com/training/10k/programtips.htm

and see what you can work out from that, let me know what numbers you come up with

TheEd

[Ciaran]

I double it and add the minute to get 47:46 so is that 5:10?

As I said above I'm already doing the intervals a bit quicker than that so that's why I thought I'd use the times posted below but I just wanted to check to see what you thought.

[Ciaran]

So I went ahead with the 4x2km intervals at a time of 5:00-5:10. It turns out I was fit for a bit more! Here are the average times/km for each 2km rep. I took a 90 second break between each one.

4:52
4:48
4:46
4:42

If you want you can view the data over here too...

https://connect.garmin.com/modern/activity/728746012

Looking forward to the 6x1km at 4:50 now

[Ciaran]

Hi Ed,

I did my long run yesterday. 19.82km, 5:17/km or so. I have to say it was a very mixed bag. I guess I didn't really fuel right so I was struggling after 5km but then I was able to pick it up again before crashing a bit again at the 13 mark and then once again picking it up. I do just think that was the preparation.

It does look like my target of 1:40 for half in 6 weeks could be doable.

A few questions for you. Do you think it would be okay to step up the 2km intervals to 5 reps and the 1km to 7 reps?

Also, I timed my weeks a bit wrong. The week of the half marathon is week 1 of the training plan. Should I do that as normal or what do you think?

Also, I have a second half the weekend after the first one. What should I be doing during that week?

Thanks,

C

[TheEd]

you can attempt the 5 x 2k however it isn't necessary

after this 3 week cycle we can discuss the plan for the run down to the half

TheEd
ps. if I don't reply quick enough, drop me a private message

[Ciaran]

Okay, thanks.

I'll just go ahead with this cycle as normal and then I'll give you detailed break down in a few weeks.

[Ciaran]

Hi Ed,

Just a quick update.

A friend has asked me to do a 22km run on the 19th of April. That would be the end of week one of my final cycle if I was to continue the cycles as they are. I think I'll use that as my long run for that cycle.


My half marathon is on the 10th of May. I'm also doing one the following week, on the 17th.