Started sub 45 for the first time

[virtual runner]

I am alive

I did my 18k run on sunday at 5:50 pace and 3 last k at 5:20 pace.

Yesterday(wednesday) i did 6x1k with 90sec rest(I will go for longer rest for now). Had to do this session on the street because track is covered with snow.
So I went up and down which you will notice in my split times.

1 4:19.6 161 171

2 4:10.2 166 172

3 4:20.6 167 174

4 4:09.4 168 175

5 4:14.6 171 177

6 4:07.8 171 177


I feel good after this session. Seems like Im coming back

[TheEd]

sounds like you becoming strong as well

the program does work, have plenty of results from them, what the runner forgets is that 'things such as life' happen, and it doesn't always go as planned, however, if you stay positive, the training is still there and can be utilised to good effect

looking good

TheEd

[virtual runner]

I am a postitive person if nothing else :laugh:

I have a question. Is it possible that I incorporate 10x400m session in this plan? I feel like I could benefit from it.

[TheEd]

Hi VR .. good to hear

ideally I would prefer to avoid the 400m session, as this is aimed at developing 5k pace

the session which we use to compensate for this is 3 x 6 minutes @ pace with 2 minutes easy in-between

once you closer to 40 minutes for 10k we can look at the 400m session

TheEd
ps.. have found in the past that the 400m session gives calf problems if session not done on a tartan track

[virtual runner]

Saturday (5k pace run)

Distance: 5.00 km
Time: 22:44
Avg Pace: 4:33 min/km

1 4:28.1 162 171
2 4:33.0 171 174
3 4:34.8 173 175
4 4:35.3 175 177
5 4:33.3 176 179


Sunday (1hr easy)

Distance: 10.79 km
Time: 1:00:01
Avg Pace: 5:34 min/km
Avg HR: 148 bpm
Max HR: 155 bpm


Monday(rest)


Tuesday (10x400m, 60sec rest). Dont be angry


1 1:32.9 151 161

2 1:33.5 155 164

3 1:34.2 156 166

4 1:32.4 159 169

5 1:32.4 160 170

6 1:31.9 160 170

7 1:31.6 162 172

8 1:31.2 163 173

9 1:31.0 164 173

10 1:28.1 165 175

[TheEd]

I won't be angry if you not sore tomorrow and the day after

TheEd

[virtual runner]

Actually I feel good. Yesterday I felt my glutes but nothing special.

[TheEd]

Good to hear .. take care of yourself and may the weekend be good running

TheEd

[virtual runner]

Hi TheEd

Long time no see

I am still training using your 10k plan.

I ran 10k race on 29 march in 45:26 and I ran 4k race on 6 april in 16:36.

[TheEd]

your 4k time is certainly setting you up to run faster, the closer you get to sub 16 the quicker you can get

nice to hear from you again

TheEd