Sub 20 5k

[TheEd]

the 1 minute fast is normally at projected race pace according to the distance being run, in your case you may have been running faster than the projected pace

this session is meant to leave you feeling ready to race, and hungry to race, it is more a session for psychological preparation than anything else

TheEd
ps.. here is an article which may interest and even inspire you, this is the first of a series
http://www.time-to-run.com/theed/ab/intr...athlete-ab

[runninggirl]

Hi TheEd,

Thanks for the link. I will check it out. I think you are right. I did the minutes too fast. I did them at the pace I wanted to run & not current fitness level.
Is there a harm in doing the 2000 workout a day earlier? I have the day off today & the next 3 days are going to be busy at work so thought it might make sense for me to do the 4x2000 today (Wednesday) instead of tomorrow. Then I wouldn't be a able to do the 90 minute run until Sunday but should be back on track with the program to do the 6 x1000 workout on Tuesday. Would this throw things off? I could also do the 90 min run on Friday or Saturday & the 1000 session on Monday to keep things in order per the program. What would you recommend?

Becky

[TheEd]

it should be fine this time round Becky, however as we develop it is good to try to have the session Day 3 to Day 8 close to one another as effects various components of 'adaptation'

see this post for a little more detail: http://www.time-to-run.com/theed/10k-tra...e-programs (see response 1)

there are many things to the program that follows a method of progression according to the athlete's adaptation, so lots of exciting things to happen as the runner develops

onwards

TheEd

[runninggirl]

Hi TheEd,

I went ahead & did the 4x2000 workout today with 90 sec rest. I figured it would be easier with my schedule. It seems like the best days for workouts/long runs for me are Sunday, Monday & Wednesday since I either have those days off or a light load of clients. Here are my results:

1-8:35
2-8:36
3-8:39
4-8:49

Definitely fell off of the pace with the last one but was able to push it in with the last 200 meters. I felt tired today so wonder if I would have felt better if I would have waited the extra day to do the workout? Going forward with the rest of the week should I do the 90 min run Friday & the 1000s on Monday to get the super compensation effect or should I follow what the plan says & do the 90 min run on Saturday & the 1000s on Tuesday? In the future I will try to hold with the plan.

Becky

PS I enjoyed the post "Intro to athlete AB" & am anxious to read more.

[TheEd]

put the run over the weekend, to get it back on track

90 minute Saturday .. 1k session Tuesday

Allowing the body to recover plays a major role in the program

onwards and forwards

TheEd

[runninggirl]

Ok. That sounds good.
Just one other quick question. My next race is November 9th which is 3 weeks from Saturday. Should I repeat week 1 next week to get in sync with the cycle or repeat week 3 the week before my race? How should I approach this?

[TheEd]

what is the distance, from what I understand the 5k is your main distance however if you want to gain the speed endurance gained from the 2k session then it can be most beneficial

over to you

TheEd

[runninggirl]

The race on the 9th is a 5k. My plan is to finish out the year with a strong 5k (hopefully on 11/28) then take a rest and recovery period, do the build up, then next year focus on 5/10k races, duathlons & try for a half marathon in the fall.
Please let me know what your thoughts are.

[TheEd]

This sounds solid and hopefully we can start swinging you around in believing in getting results off less and then building everything up to the next level while staying injury free and above all, enjoying the new challenges

on we go

TheEd

[runninggirl]

How should I proceed with the training program? Should I repeat week 1 again since my next race is 3 weeks away?