Started sub 45 for the first time

[virtual runner]

Ok.

What about wednesday?

[TheEd]

either a rest day or an easy 20 to 30 minutes

Thursday will be your challenge day, we work on the principal of one day hard, one day easy

2k session important on Thursday

TheEd
ps.. have you any upcoming race plans?

[virtual runner]

Ok.

Thanks for clarifying.

Actually I dont have any race plans before spring because where I live there are not so many races.

But I would like to follow your plan to gain some general fitness and speed.

[virtual runner]

I forgot to give some details about me

I am 37 years old. 76kg weight and 175 height. I run for 3 full years and this is my fourth year.

I finished 4 halfmarathons and one marathon. My halfmarathon PR is 1:39:50(4:44/km). I ran a marathon in spring this year and I was not very satisfied with the time(4:04).

[virtual runner]

I just did my 30min(5.22km) easy run. Felt very good after yesterday time trial.

First half of run is slight uphill(about 10m elevation gain) and then I go back(10m elevation loss).

1.) 5:50.3 138 145
2.) 5:53.1 143 146
3.) 5:45.2 142 145
4.) 5:35.1 143 145
5.) 5:42.4 143 145
6.) 1:14.0 142 143

(pace/km, avg HR, max HR)

[virtual runner]

Did my 1hour easy run(9.73km) this morning. I have to emphasize that I am more of an evening runner. In the morning my HR is usualy higher and I feel heavier.

My GPS went crasy at some point as you can see in my splits.

1 6:08.9 140 148
2 6:11.9 144 147
3 6:24.0 144 148
4 6:16.1 142 146
5 7:08.0 143 147
6 6:10.4 143 147
7 5:16.4 144 146
8 6:01.8 145 150
9 5:55.8 144 148
10 4:26.8 146 149

[TheEd]

Hi virtual runner, you may find the article on AB quite interesting

http://www.time-to-run.com/theed/ab/intr...athlete-ab

there will be a new article added quite soon and you will be interested in her development, as she was not at your level previously, 4.12 marathon

sometimes it takes at least 3 cycles before getting the benefits of the program

and then there is still the off period and build-up which makes the climb to the next level easier

we can look to do the 2k's at 4.20 per k this Thursday

please provide feedback, good to note, your easy runs fall in close to 140 bpm, which is very similar to a few runners on the programs

good to know about you not being a morning runner

thanks for all the data, will make good reference as we go forward

TheEd
ps.. I mention AB also to do with her running a marathon in December and that she is the first athlete to be trying the new marathon program for those runners who are using the 10k programs

[virtual runner]

Thank you for posting this article. It is very inspiring for me and truly amazing in terms of her development. I am really looking forward for new article.

Tommorow I am doing 4x2000m. I will try to maintain tempo. Do I take 90s or 120s rest?

Now that you mentioned your new marathon program, maybe I could try running a marathon in spring based on your new program.

[TheEd]

instead of running faster, lower the Rest to 90 seconds

once running comfortably at lower rest we then look to speed up

enjoy

TheEd

[virtual runner]

Ok, I did 4x2000m with R90s this morning.

It was hard. I did this workout on 400m track. It was my bad luck that there were 100 high school kids doing Cooper test at same time so it was pretty crowded. I had to run in second or third lane in curves.


1 4:19.4 157 167
2 4:22.1 169 171

3 4:14.5 166 172
4 4:24.7 173 175

5 4:18.9 168 175
6 4:23.7 175 177

7 4:14.9 171 177
8 4:29.6 176 177

My lowest heartrate during rest period would go down to 130,136,140,139.