14-11-2012, 10:43 AM
Good stuff Boony ... 4.30 per k is a 45 minute 10km to start with .. the 2k session will feel quite tough to start however it should get easier come the 1k session
your feedback is good so we will be able to work through any hiccups
when you start the 10k cycle you will be maintaining the 1hr runs in-between all the sessions (as you have also mentioned) .. so feedback regarding how you are coping will be necessary
a 2hr run can do no harm and once every 3 weeks as the longest run should benefit, it is an extra 30 minutes and if we able to get there without problems then great, as you develop you can include the 2hr run more often
we must just be careful not to overload in all areas too quickly
what are your thoughts on this
TheEd
your feedback is good so we will be able to work through any hiccups
when you start the 10k cycle you will be maintaining the 1hr runs in-between all the sessions (as you have also mentioned) .. so feedback regarding how you are coping will be necessary
a 2hr run can do no harm and once every 3 weeks as the longest run should benefit, it is an extra 30 minutes and if we able to get there without problems then great, as you develop you can include the 2hr run more often
we must just be careful not to overload in all areas too quickly
what are your thoughts on this
TheEd
Boony Wrote:Have just done some calcs to work out my paces for the new cycle...
Using the 17.35 I ran for the 4K
pace per km - 4.24
5K time - 21.58
x2 - 43.57
+1min - 44.57
pace per km - 4.30
so I should be pacing my runs as follows...
5x2K @ 4.30/k (9.00 per interval)
6x1K @ 4.20/k (4.20 per interval)
10x400m @ 4.10/k (1.40 per interval)
Also, I'm thinking of making my long run 120mins, two reasons really, I'd like to step up to half marathons in the future and also with my easy runs moving up to 1 hour I don't think the long run being 90mins is going to be much of a difference.
How does that all sound?
Cheers,
Boony