My optimistic target of 35mins

[Little Ted]

Hi TheEd

Another easy run tonight, was aiming for an hour but came in a little under:

Time 56:44
Distance 12.8k
Av Pace 4:26/km
Av HR 161

Felt pretty comfortable all the way round but I must admit I'm looking forward to a rest tomorrow. I appreciate the quality feedback and think this schedule might be just the thing to take me to the next level....if indeed I'm destined to reach the next level. Onwards and upwards :jester:

Ta

Paul

[TheEd]

good stuff Paul

make sure to monitor your legs and your recovery between runs

if you run Sunday make sure it is an easy pace and then look to rest Monday

don't 'race' during Saturday's run, hold yourself back

TheEd

[Little Ted]

Hi TheEd

Did the 5km 'time trial' this morning. I tried not to race it which would be my natural instinct. The course I mapped out proved to be a little hillier than it was in my head so that probably slowed me down a bit but anyway.

Distance (km)__Time____Km split____HR
1____________3:43_____3:43______168
2____________7:56_____4:13______173
3___________11:57_____4:01______175
4___________15:59_____4:02______179
5___________19:55_____3:56______182

Total 5km Time 19:55 Av HR 175

A bit slower than I'd anticipated seeing as I wasn't very far off race effort.

Ta

Paul

[TheEd]

you must remember you in training now and consistent training which will lead to fatigue

the body has to adapt, it needs to go through a series of changes before you can get the benefits

be patient as this will set you in good shape for the future

do note you will start feeling sluggishness on occasions, so don't panic

keep providing feedback and be patient

TheEd

[Little Ted]

Hi TheEd

Easy run today

Time 1:14:49
Distance 15.34km
Av Pace 4:52/km
Av HR 162

I thought my HR might have been a bit lower seeing as I slowed my pace down a bit from usual but it seems as soon as I put my trainers on it hits 160. There is an 80 metre climb in that first km though which gets the HR up right from the start. Gonna take your advice and rest up tomorrow running wise but I do an hours strength training twice a week on Mondays and either Thursday or Friday. Should be ready to go for the 400s on Tuesday.

Ta

Paul

[TheEd]

Paul where will you do those 400's please

preferably on a tartan or grass track and certainly not on the road

please let me know

Cheers

TheEd
ps.. I am expecting your pulse to be a little elevated due to consistent training

[Little Ted]

Hi TheEd

I'll be on a tartan track for my 400s as I'm a member of a local running club. Hopefully I'll have someone join me to push me along as one of the members who's marathon training at the moment quite likes the look of the interval workouts and has run with me for the 2ks and 1ks. I won't be joining her for the 20 milers though :laugh:

[TheEd]

great :great:

[Little Ted]

Hi TheEd

Did the 400's last night on the track with a target of 1:24 for each and managed to make a total pig's ear of pacing them as you'll see:

Rep_ Time___Av____Max___After rest
1___ 1:16___175___195___132
2___ 1:20___154___188___127
3___ 1:18___175___187___136
4___ 1:20___167___183___144
5___ 1:21___173___182___147
6___ 1:21___175___185___150
7___ 1:22___177___186___139
8___ 1:22___176___186___147
9___ 1:21___178___187___147
10__ 1:18___179___191___149

Still got myself up for an easy 10k today:

Time 46:25
Distance 10.3k
Av Pace 4:30/km
Av HR 163

Not sure what I'm doing yet tomorrow. I usually go to the track club Tuesday's and Thursday's but the schedule says 6 x 1min fast with 1 min slow which is an awful short workout to travel to the club for. My training partner recently has said she fancies a hill session tomorrow as there is a group doing this and I'm tempted to join them as there are no hills on the schedule and I have a day's rest Friday.

Ta

Paul

[TheEd]

Paul the 6 x 1 min fast is at anticipated race pace for the weekend event with 1 minute easy recovery running in-between

it is a feel good factor and not a training session

doing the cycle is most important as it teaches you to control when the body feels good and to race when you are in shape. Not a hot and miss affair

this is the essence of a training routine, to train the system and to teach the body when to be in shape to race

as you develop to the next level there will be am runs in the future but for now adaptation is still highly important

so stick to the schedule and if you feel recovered and easy all the better

put in your race effort and then focus on the next 3 week cycle

as mentioned, after 3 of these cycles you should have a better understanding

there is so much more to come, so for now be patient

TheEd