Sub 20 min 5k, 3 runs a week

[TheEd]

provide the time feedback and whatever feedback you can from the session as it can make for interesting data

2 quality days in the week to start with could be something you need to get used to

with time your eating will come in-line with your training

so don't despair it should all fall into place as you gain consistency in the training

so a longish run over the weekend, for now 30 to 40 minutes, light and relaxed

cheers and enjoy

TheEd
ps.. do you have a 400m track nearby?

[GavMoon]

Hi TheEd - hope you had a good weekend. I'm afraid I caught a cold on Friday and have been laid up this weekend with a sore throat and body aches. I went for a walk for around an hour on Sunday to stretch the legs but couldn't have managed a run. I think Tuesday's run is definitely out but I may be able to manage something by Thursday.
There is a 3.8km path with marks every 250m that's not too far from where I work at the mo (the Tues and Thurs runs I do at lunchtime from work).
Cheers,
Gavin

[TheEd]

these things happen when you start off on a new program

we will have to be more cautious until we create consistency

take it easy with light running for a few days

best not to do quality running during the week

we will get there

TheEd

[GavMoon]

Hi The Ed,

Hope you've had a good weekend. The cold has just about gone now. I ran 15 mins on Wednesday but was pretty achy still. 23 mins on Friday was a bit better and ran 30 mins today (Sunday) felt fine.

I'm curious why not to do quality sessions during the week? I've been doing 2 speed sessions in the week for a few months now, although to be fair the intervals were shorter. A fartlek session might have been 1m20 on, 40s off and intervals were more like 5x400m or 10x200m.

Let me know what's next ;-)
Cheers
Gavin

[TheEd]

Hi you are meant todo one quality session during the week and this would normally be a interval session .. this is normally planned for Tuesday

your first session was the longer session and you were meant to do 8 - 10 x 400m last week .. this can be Tuesday's session if you have recovered from the down bout

the pace would be at 10 seconds per km faster that the 1600m session with 90 second Rest in-between

please let me know your thoughts

TheEd

[GavMoon]

Hi - that sounds good. Just to check the pace, is that 10 secs / km faster than the 1600m test pace or faster than the 3x1600m pace?
Looking forward to it.

[TheEd]

the pace should be very similar however the 3 x 1600m pace is the one you need to look at and may in fact be close to the 1600m test

enjoy

TheEd

[GavMoon]

Ok it went well today. I just did 8 x 400m - cautious in my old age these days ;-) at a 4'10" pace aka 14.4km/h. Also hoping not to catch another cold as everyone in Melbourne seems to be ill at the moment.

The first 400m felt pretty hard, but I think that was because all last week's runs were so slow. I got into my stride and the others all felt ok. Breathing was up to 4 strides/breath so quite steady. My heart rate was high 170s or early 180s immediately after the interval, and stayed that high for around 30s, before coming down quickly. It was back in the low 120s by the start of the next interval.
Legs feel like they've had a good workout :-)

Also - I've discovered a new skill of learning how to jump on and off a moving treadmill!
Cheers,
Gavin

[TheEd]

you have gotta love treadmill running

light running for the next session and then over the weekend look at the longer run but cut it down by 20% according to the last long run

enjoy

TheEd

[GavMoon]

G'day The Ed,

Ok - I did a light 20-25 mins on Friday. Legs were still achy after lunges on Wednesday. On Sunday I did a light 35 mins. Let me know what I should get up to tomorrow.

I'm guessing I'm not the only lucky person you reply to on these forums - how many hours a day of your time do you devote to this stuff?!

Thanks - your help is much appreciated,
Cheers
Gavin