When to start program? Need advice.

[TheEd]

Nope .. we will take each day as it comes

I recommend you take a rest day tomorrow

taking it easy should force the cold in the correct way

either you get it or it goes away

so no running tomorrow and then we chat early Thursday

TheEd

[kilroy]

Okay... will rest tomorrow and then we chat Thursday morning.

[kilroy]

Hi Ed,

Think I am better today, probably not 100% but getting better. Still no sore throat and my pulse is within the normal daily fluctuations.

What do you think about the days to come?

cheers /Kilroy

[TheEd]

Move the 400m session to next week Tuesday

however you may feel very bouncy come Tuesday so u must hold yourself back

today 30 mins below 135 bpm

Saturday 30min up to 140 bpm

you can follow the program as written except for Tuesday .. keep providing feedback, please?

TheEd

[kilroy]

Ok, thanks Ed!

Paced run on Saturday is replaced with 30 min easy below 140 bpm?

Will follow the program as written from Sunday (60 min easy) and hold back on the 10x400.. what do you think about the pace? As normal (80-85 sec)?
You will get feedback from these sessions with comments.

-Kilroy

[TheEd]

Pace as normal .. the only problem with the 400m distance is if you over stretch and tweak your hamstring .. so be careful ..

we do away with the Saturday run because you would be more likely to run a Personal Best (PB) on that day .. however depending on how important next week's run is you can look to race this Saturday and next week

so if you want to you can look to run a 5k PB on the treadmill?

This all depends on how important next week's run is and taking in to consideration you going towards a planned down period

Over to you?

TheEd

[kilroy]

Thanks for feedback,

I think the race are quite important since this is my first race at this distance and there are a planned down period to come. Also, since I am new to running I have never been at this level of performance.

Only bad thing is the time of year.. we have some snow on the roads. Will have to see how it is next weekend..

Anyway, if I don´t manage to break sub 19 I would like to see that I am on track with a low 19 before the down period.

Considering the above.. what do you thing about paced 5k OR easy 30 min tomorrow? What is the best approach concerning next weekend.

Did the easy 30 min sub 135 bpm yesterday:
Distance: 6k
Time: 33.01
Avg. hr: 134
Avg. pace: 5.30

Over to you Ed!

[TheEd]

Hi kilroy

great .. so next week it is

this is the session for tomorrow

4k .. as previously .. jump out 3.50 per k .. then

the next 2k at 155 bpm

last 1k without looking at pulse run according to what u think is 80% effort

focus on what your hands and feet do and whether your shoulders or body becomes tense

this should be a relaxed and enjoyable session

one thing though .. take pulse for 1 minute after session and record how long it takes to drop below 120 .. if it drops below 120 before 1 minute then record how long it takes .. if it takes more than 1 minute to drop also record how long that takes

this should give a good indication of whether you are on your way

obviously the quicker it drops below 120 the better

tack

TheEd

[kilroy]

Tack Ed

Interesting and fun session tomorrow, looking forward to it.
Just to confirm, it is total of 4k tomorrow (not 7k)?

Have a nice weekend.

[TheEd]

yes a total of 4k only

and it should give you great feedback

enjoy

TheEd