Started sub 45 for the first time

[TheEd]

hopefully it is a good weekend coming up

TheEd

[virtual runner]

Saturday is a race(time trial) day. Any sugestions?

[TheEd]

4k serves as an assessment .. 5k Park Run a marker .. 8k different

and never 10k on your own, unless 2 to 3 doing it

hope this helps

TheEd

[virtual runner]

Tnx TheEd.

When is a good time to switch to off period and buildup? I was planning to run a halfmarathon on 30 march 2014.

[TheEd]

You could consider doing this over the Festive Season, though there can be a fair amount of running in the build-up

consider 1 week off-period

then straight onto the Build-up and we can see how it goes from there

Coming out of the build-up you should be further developed to go towards further distance training

what say you

TheEd

[virtual runner]

Is it ok that I do one more cycle?

Then I go to off period on 28 december(my last race-day) for 7 days.

Then I start bulid up?

[virtual runner]

Today I ran 5k alone on 400m track. Temp 0℃

I ran my personal best!

Distance: 5.00 km
Time: 21:38
Avg Pace: 4:19 min/km
Avg HR: 171 bpm
Max HR: 179 bpm

(pace) (avg HR) (high.HR)
1.) 4:14.6 161 168
2.) 4:21.4 169 172
3.) 4:21.5 173 175
4.) 4:22.0 175 179
5.) 4:18.4 177 179

This is quite crazy for me Because it is off-season and the best 5k I ran in these winter months is maybe 23:00.

[TheEd]

nice going VR .. what race would you run at the end of the next cycle?

most definitely a step closer to going sub 45 for 10k, if not there already

TheEd

[virtual runner]

As I mentioned earlier no actual race before march 30 2014. I can do a time trial.

Or I can go to off-period starting today if you find it better at this moment?

P.S. Some nice weather in next 10 day forecast so maybe I can take advantage of it. In january it gets realy cold (temp can go to -20C).

[TheEd]

may as well go towards the Build-up now

what are your thoughts on this?

TheEd