When to start program? Need advice.

[kilroy]

Hi, this will be my first post in this forum.

My main goals for 2009 is:
5k < 19 min
10k < 40 min
21,1k < 1h 33 min

In my one and only 10k race I finished in 41:08 (20:13 + 20:55), this was in sept. 2008. I also finished a 30k cross-country race in 2:29 during sept this year.

My idea is to reach 5k goal as quick as possible (feb-apr), I think the 5k´s @ 3,48/km would be a good stepping stone for the 10k race. Then try to reach 10k goal before june 2009. This would give me about 3 months of preparation for the 21,1 k races.

What do you think about the plan for next year?

Questions:
How many 3 week cycles would you advice me to do?
When to start the program (today is about 7 weeks to the first 5k race)?
When should I try to peak, I know it isn´t realistic to maintain a peak from feb 7 - jun 3.
Would there be any changes to the program if I tell you I am also biking and swimming a couple of times (3-4) a week?

Racedates 2009:

5k
-------
feb 7
apr 18
may 1

10k
-------
mar 29
may 19
jun 3


Best Regards
Danne

[TheEd]

Hi kilroy and welcome

could you please mention what training you have been doing till now, please?

Then once we see the pattern you train on we can progress from there to setting something up

Regards

TheEd

[kilroy]

Hi TheEd,
Here is a short summary of my training this year.


Feb - Jun
I started up running and biking along with strength training in gym, my intention was to race in an triathlon sprint (0.7k + 15k + 5k) in late august.

Jun - Aug
I focused on quite short running sessions 5-10k and bike distances up to 30k. I ran 3 times a week and biked 2 times a week.

Aug - Sep
My main goal this season was the cross country in late sept. so during aug and sept I added distance to my workouts and skipped bike totally. I ran 4 times/week (~50k).

Oct - Dec
The last 8 weeks (oct-nov) I have been doing base training in 3 weeks cycles and one week recovery training. A typical week during these 8:

Mon: Bike 60 min
Tue: Morning: Swim 60 min, Evening: Run - intervals
Wed: Rest
Thu: Morning: Strength - Gym, Evening: Run 60 min
Fri: Bike 90 min
Sat: Rest
Sun: Run 90-120 min

I did a blood lactate test in october to determine my threshold speed and pulse, I have used these pulse zones (GAT1,GAT2,GAT3,WSA) since then when I have been running. This was the result:

Threshold speed: 4.09/km - pulse 167.
GAT1: 137-148, 5:15 - 6:00 min/km
GAT2 (low): 148-154, 4:48 - 5:15 min/km
GAT2 : 154-160, 4:30 - 4:48 min/km
GAT2 (high): 160-166, 4:15 - 4:30 min/km
GAT3 : 166-171, 4:00 - 4:15 min/km
WSA: 171-186, below 4:00 min/km

My average pulse at my 10k race (41:08) in sept. was 172

Best Regards, Dan

[TheEd]

Hi kilroy .. if you could now add your age to the info for further detail

and if you would like to consider doing a 4k time-trial on a 400m track with lap and pulse splits per lap it would be great

just reading what training you have done and the results it shows you have natural ability and I certainly do not see why you cannot achieve the goals you have set for yourself

Back to you

Tack

TheEd

[kilroy]

My age is 34.
Yes I could do a 4k time-trial.. the only problem is where to do it. During the winter months here in Sweden I think the outdoor tracks are quite slippery, I am not even sure they are open for training.

Is there any options to do this trial on road for intance? I will check if it´s possible to use the track anyway.. but in case of.

BR
kilroy

[TheEd]

Hi kilroy

if you can't get to a track then either a 4k or 5k on the road will be fine

Try to provide heart rate feedback please and if you do get a track then lap splits with hr will be magic

Hej då

TheEd

[kilroy]

Hi TheEd,

Decided to try the 400m track on my lunch today but unfortunately we had some snow this night/morning so the conditions were not the best. Anyway I gave it a try but for every lap the surface became more slippey and I couldn´t perform my best.
With big disappointment I cancelled the session at 2k.

400m splits
Lap 1, 1:32 HR156
Lap 2, 1:35 HR169
Lap 3, 1:38 HR169
Lap 4, 1:39 HR171
Lap 5, 1:38 HR173

I had a look at my most recent race, it was nov 1 (4-5 weeks ago) I raced a road race at 13,1 km. Maybe you can use information from this combined with my 2k race today and the 10k race at 41:08 back in september?

Distance: 13,1k
Time: 56 min 54 sec

400m splits
Lap 1, 1:38 HR158
Lap 2, 1:38 HR160
Lap 3, 1:37 HR167
Lap 4, 1:41 HR170
Lap 5, 1:46 HR172
Lap 6, 1:38 HR171
Lap 7, 1:38 HR169
Lap 8, 1:39 HR170
Lap 9, 1:41 HR170
Lap 10, 1:39 HR171

[TheEd]

Hi kilroy

I will look into your feedback and we can plan to start a program starting from next Tuesday .. will give you training for the weekend but official program will start next week

you will need to find a 'track', a place to do your sessions, which u can continue to use throughout the winter, you don't have any indoor 200m or 300m track nearby?

Whereas you may not need to do the 2000's to start with, you will certainly need to do 6x1000m sessions

we will come up with a plan however if you can find somewhere to do the quality sessions it would be great

Are you in the North or South of Sweden?

Cheers

TheEd

[kilroy]

Sounds great to start next tuesday, appreciate suggestions for this weekend.

Unfortunately I don't have any indoor tracks but I have a good place to do 1000m intervals outdoor. If it should be to bad conditions when the intervals should be done I have access to a threadmill as a backup to the outdoor sessions. It is to be hoped that we don't need to use that to often.

Think I should provide you with this week training so far:

Mon:
Bike 40k (hr 132) 59 min

Tue:
Morning: Swim 2k
Night: Run 11k (hr 155) 52 min

Wed:
Rest

Thur:
Morning: 2k time-trial
Night: Run 45-60 min @ HR 148 - 154

Fri:
Bike 40-60k

Sat:
?

Sun:
?

By the way, I live in the middle of Sweden.

BR/
Kilroy

[TheEd]

Hi kilroy

if you have access to a treadmill then all the sessions are possible

will send you a message about my location

Cheers

TheEd