Sub 20 min 5k, 3 runs a week

[TheEd]

Howdy .. one of the difficult aspects is that with things like 'lung work' is that it can have a negative effect on running and particularly the legs

you need to see how best to balance this

Tuesday is more or less the quality run .. so if you able to recover before then then that is best

are you able to find a 400m track yet?

OK .. Tuesday .. 3 x 1000m Rest 3 to 5 minutes .. pace similar to 400m pace of last week .. so this is going to be a tough session

ask questions if you need clarity, please?

cheers

TheEd
[SIZE="1"]ps.. normally work on a routine .. though currently lots happening our side .. see http://www.theundefinedlife.com[/SIZE]

[GavMoon]

Ok that's good to know - I'll try to keep Monday as a rest day. This week I ended up going to the gym on Monday (because it didn't happen over the weekend) and could still feel the squats today.

Anyway, it was a good session. Did all 3 at the same pace as last week's 400's i.e. 4'10" per km. It felt pretty good. Legs know they've had a workout but it didn't feel too hard at the time. The heart rate was low 160s immediately after each interval (169 after the 3rd interval) but was always back below 120 within a minute.

There are tracks dotted about Melbourne, but for Tuesdays it's about finding one I can get to in my lunch break, and that's harder. The trail with 250m markings is the best option in central Melbourne I think. I like the treadmill to control the pace (not sure if I'd be able to set a good pace on my own at the moment) but when it's a warm sunny day like it was today you don't want to be indoors

I know it's early days but any feedback on how I'm going? Will we do tests every so often to measure any improvement? I'm curious..

Thanks for the link - so is that a photo of the full gaggle!? And I thought everyone here was from the US...

Cheers,
Gavin

[TheEd]

towards the end of a full cycle, normally 3 weeks there is a test of sorts or you can find a 5k race

maybe this weekend would be a good time for a test or race of sorts

TheEd
ps..here is an about page - http://www.time-to-run.com/about ... of course that must be updqated again

[GavMoon]

Ah ok so it's g'day !

Happy to leave it another couple of weeks until I've settled into the routine properly, feel like I'm still working out how best to fit gym and other stuff around the runs at the moment.

Had an appointment today and as it was warm and sunny I decided to run there so did about 30 mins of light running today. Not sure if that will see me through to the weekend or if I should do something else as well?

Cheers

[TheEd]

correct we keep it simple with TheEd

no need to test yourself until you ready

getting the balance right is important

Cheers

TheEd

Ah ok so it's g'day !

[GavMoon]

Hi TheEd. Sorry I forgot to check in before the weekend run, so I did 45 mins nice and light. Ok? What should I do for tomorrow's quality session?

Cheers,
Gavin

[TheEd]

repeat the first 3 x 1600m session at the same pace as before but now reduce the REST in-between to 90 seconds

enjoy and please do provide feedback

TheEd

[GavMoon]

Howdy,

That was a hard session. Not sure if I didn't sleep well last night (or just unfit!) but it felt quite a bit harder than last week's 3x1000m. I ran at the same pace as last time (4'20" pace / 13.9km/h). The HR was mid 170s after the first interval and 180/181 after the next two. At the end of the 90s rest it was around 125-130. I felt it took a bit of mental strength to get through the last 400m, it certainly required a bit of pushing myself, wasn't just striding.

Similarly to the other interval sessions, the first one felt fast, but the others just felt like controlled running with deep breaths. Maybe because the other two runs each week are much slower?

Although while I was running I was looking forward to it ending, and found it hard not to look at how far I had left every 100m or so, I felt pretty normal again a few minutes after I'd finished the last one.

Let me know if there's any other sort of info I could provide,
Cheers,
Gavin

[TheEd]

This session will eventually come down to 1 minute Rest .. it will be the toughest session

the other sessions don't compare in endurance intensity to this one and this session is the one that prepares you most for 5k

for now your feedback is good and it does tell me more about your level of fitness and development

so all is good for now

rest of week routine .. the one easy run and the longer run over the weekend

the weekend run is to get to 1hr by mid or end November

Cheers

TheEd

[GavMoon]

Sounds great TheEd. Any tips on how to increase the weekend run? Is it better to just increase a little each week or increase one week then pull back the next?

Thursday I did a light 25 mins and felt good.
Cheers and have a good weekend.
Gavin