Sub 20 5k

[TheEd]

yes, repeat week 1

you can do a tester this weekend

TheEd
ps.. 5 to 8k if on your own, even a 4k if it is easier

[runninggirl]

Hi TheEd,

I ended up doing a 4k time trial today within a 75 min run. Here are my results:
1-4:09
2-4:05
3-4:05
4-4:09

Total time:16:28
This was 21 seconds faster than my 4k time trial about a week ago. It wasn't the exact same route as last week but most of it was done on the same route. I felt stronger this week than last week. So my plan is to repeat week 1 this week.
Monday- 40 min
Tuesday-60 min
Wed- 30-40 min
Thurs- 4x2000@4:20
Fri-rest
Sat or Sun-90 min run.

Becky

[TheEd]

Hi Becky .. remember not to overdo things .. less is better

you seem to be getting very strong

looking forward to the 2k feedback

TheEd

[runninggirl]

Hi TheEd,

Just a quick training question about the placement of the 2000, 90 min run, 1000 workouts. Realistically I won't be able to do the 90 min run until Sunday which will be the case most of the time. Should I move the 2000 workout to Friday & the 1000 workout to Wednesday to line up with the training sequence or should I keep it as is 2000 on Thursday, 1000 on Tuesday knowing I won't be able to get the long run in until Sunday? I am not sure if the placement of the long run matters in the training sequence?

Becky

[TheEd]

Hi Becky, it is fine to move the session to the Sunday

the progressive nature of the program is that as the athlete develops to the next level the long run is on a Sunday

the Saturday is often a hillwork session, however that is once the athlete has developed to the next level

there is a lot more to the programs, the athlete needs to get the results out of the least amount of work before pegging it up to the next level

exciting times ahead

TheEd

[runninggirl]

Hi TheEd,

I just got back from completing the 4x2000 with 90 sec rest. Here are my results:
1-8:42
2-8:34
3-8:34
4-8:37

I definitely felt much stronger in the workout this week than last week especially on the last rep so am happy with how the workout went. For the rest of the week I am planning:
Tomorrow: 30-40 min easy
Saturday: Rest
Sunday: 90 min run
Monday: 10 k easy
Then Tuesday I will do the 6 x 1000 workout. My plan is to keep it at 4:10 for the first 4 & then try for 4:05 the last 2 if I am feeling good unless you think otherwise?

[TheEd]

Hi Becky, will alter a few things

Monday .. 20 - 30 minutes easy

Tuesday .. 1k pace normally 10 seconds quicker than the 2k pace, so you more or less in the ballpark

try to have an easy day before the 1k session and an easy session after the 1k session

good to hear today's session was better

TheEd

[runninggirl]

Hi The Ed,

I just completed the 1000 workout. Unfortunately I only did 5x1000 with a 60 sec rest. I cut it short because it was slick in some spots & I was afraid of slipping. I ran the first 3 on the track & then moved to the bike path for the last 2. Here are my results:

1-4:09
2-4:08
3-4:07
4-4:12
5-4:12

I felt strong other than the slick spots made me slow down some.
The next workout is the 5k paced run. I am unsure if I will be able to do it sat as the program suggests due to my work schedule. I am going to try though.
I was thinking of targeting 22:00. What would you suggest?

[TheEd]

Hi Becky, tough times when things are slippery

22:00 should be fine for the paced run, what have you planned for the Saturday / weekend thereafter?

TheEd
ps.. I read between the lines that you have definite ability, and would so like to work on getting you to believe in the balance of allowing talent to perform. Recovery plays a great role in this and if you do the key sessions between Day 3 and Day 8 .. all you need do after this is balance things and freshen up and the results will follow

[runninggirl]

Hi TheEd,

I have a 5k race planned for the following Saturday November 9th. Is it ok if I do the paced run on Friday or Sunday? Realistically I don't think I will be able to do it Saturday due to my work schedule.
PS. Looking forward to seeing results with balance and recovery. I am definitely feeling stronger in my runs and workouts.