Sub 20 5k

***TheEd*** · 09-11-2013, 02:45 PM

Hi Becky .. here we go

jump out quickly the first 100m .. then settle into the pace you would like to run overall for the 5k

so, if you looking to run 4 minutes 05 seconds per k overall for a 20.25 for example

you jump out as mentioned above then try to run each km at pace from the 1k mark till 4k

then the last km you try to run as quick as the first km

the first km should give you a cushion in time

hope this makes sense

TheEd

runninggirl · 09-11-2013, 03:13 PM

Thanks so much for the quick reply. Yes. It makes sense. I will report back on how it goes. Smile

runninggirl · 09-11-2013, 06:12 PM

I ended up running 21:11. The course was a gradual up for the first half and a gradual down for the last half. I am a little disappointed as I was hoping to run faster. I did take yesterday off so might experiment with doing the 6x1 min the day before my next race because I feel like I run better in races when I do a little but of quality work the day before. I also woke up this morning feeling like I was on the verge of getting sick. I felt good during the cool down so wondered if I could have pushed it a little harder? I am feeling like I need work on leg turnover/speed. I have a hard time pushing it over a tempo effort to more of a speed effort it that makes sense.

***TheEd*** · 16-11-2013, 12:48 PM

Hi Becky, somehow I missed your feedback from your 5k event

how are you feeling now, did you come down with an ailment?

things do need tweaking and it should all come right

TheEd
ps.. there have been a further 2 articles about AB since the 1st .. I am hoping this will be inspirational

#2 - http://www.time-to-run.com/theed/ab/maki...he-athlete
#3 - http://www.time-to-run.com/theed/ab/brea...d-abnating

runninggirl · 16-11-2013, 03:21 PM

Hi TheEd,

I am feeling good. I have deviated from the plan a little and did 8x400 on Wednesday to work on my leg turnover as well as a longer run over the weekend
I am keeping with the principles of the program though hard/easy. I am going to give sub 20 another shot on Thanksgiving. Just out of curiosity what tweaks would you suggest making?

Becky
Ps I will check out the new articles on AB. I have enjoyed reading her progress.

***TheEd*** · 16-11-2013, 08:58 PM

tweaking is more or less related to your adaptation to the program and not to chase too far, too fast, too soon

let's see how Thank Giving goes

TheEd
ps.. if you able to do the 6 x 1k session in sub 4 minutes you are closer to achieving your sub 20 minute

runninggirl · 03-09-2014, 04:18 PM

Hi TheEd,

I hope you are doing well. I have changed gears this year from 5k training to duathlon training. Now that duathlon season is pretty much over I am planning on running a few half marathons this fall and perhaps a marathon in early December. I wanted to try to use and adapt the 10k program for my half marathon training. I am hoping for some guidance on how to proceed? Thank you in advance for your time.

Becky

runninggirl · 03-09-2014, 04:29 PM

Hi TheEd,

I hope you are doing well. I have switched gears this year from running 5k's to duathlons. Now that duathlon season is pretty much over with I am planning on running a few half marathons this fall and possibly a marathon in early December. I was hoping to use and adapt the 10k training programs for my half marathon training. I was hoping for some guidance on how to proceed? Thank you in advance for your time.

Becky

runninggirl · 03-09-2014, 04:34 PM

Hi TheEd,

I hope you are doing well. I have changed gears this year from running 5k's to duathlons. Now that duathlon season is pretty much over with I am planning in running a few half marathon this fall and perhaps a marathon in early December. I wanted to use the 10k program and adapt it for half marathon training. I was hoping to get some guidance in how to proceed? Thank you in advance for your time.

Becky

runninggirl · 06-09-2014, 02:32 PM

Hi TheEd,

I thought I would let you know that I did a 4k time trial yesterday in 17:08. I had done one previously 3 weeks ago in 17:44 so am pleased with the improvement. My training to date has been 60k-80k per week with a long run of 16k-20k each week. Also about once per week I have been doing 5k total of intervals at 10k pace. My half marathon race is Sept 21st. I am thinking tomorrow a long run of 20k then tues or wed do the 1k session? Thanks in advance for your time.

Becky