Sub 20, training 3 times a week

[Joemurray39:15]

😂Yes the smack was from football. I'm getting to old for this. With that in mind I did my first Pilates class today & whilst I was the only bloke in there apart from the instructor it wasn't to bad. I managed a comfortable 5k at 5:12 pace as well so I will stick with the plan to build over the next 4 weeks & see where I'm at next month. The heats starting to pick up, low 30's this morning so the season in the Middle East will be over soon. Then it will be to working towards summer races back home.

[TheEd]

summer races = plenty of rain ???

TheEd

[Joemurray39:15]

Hey Ed,
Hope you're well. Back up & running albeit at a slower pace. The back is still a bit tight but I'm managing it fine & ribs are almost fully healed. I seem to have developed a bit of tennis elbow with the swimming but otherwise the running is fine. I even managed a 2nd in on obstacle race & got some prize money. Now I just need to convince my wife that all the money spent over the years has been worth it now I'm a paid athlete 😂.
I've been trying to build a bit of distance as I'm doing a race on the 7th May called for wings for life. The premise is that everyone around the world sets of at the same time 11:00 GMT. Unfortunately in Dubai that means 3pm & temperatures of 40 degrees Last year I managed 28km before I was caught by the car. I hope to beat that this year but I have to tell you it feels hotter this year for some reason. The plan is to start at 5:00k pace then if I'm not dying take it from there.

[TheEd]

nice Joe, soon you should set-up a trust fund for the winnings

I dont envy you racing in the heat, what have you got your long run up to currently? Remember, you only need do a long run once every 3 weeks

onwards TheEd

[Joemurray39:15]

Hey Ed. I was doing a long run once a week & doing most of my runs in the heat but I must admit it was getting to much. I seemed to hit a wall around 5-6 miles so I decided to keep it simple early or late runs & im just spreading the mileage throughout the week. I ran a short 5k race this weekend in 19:41 which I was pleased with. I've a week until the wings for life run & then I have 3 months until my half ironman. I plan to run 3 times a week with maybe room for 2 very short/slow runs after a cycle. Anyway any advice on how to set a plan? Is it possible to follow the structure of the 10k plan with a tweaking of the distances? Anyway I know I've gone completely outside the forum for 5/10k plans but I appreciate the feedback. Cheers Joe.

[TheEd]

Hi Joe, you may have to achieve the equivalent to a long run on the bike

you can maintain Day 3 to Day 8 of the 10k program however we need to find a solution to the 'long run'

how often are you swimming?

TheEd