When to start program? Need advice.

[kilroy]

These are the planned, most likely some bike races and/or triathlons during jun-aug.

May 19: 10k
June 3: 5k
Sept 5: 21,1k
Sept 26: 30k xc

BR /Kilroy

[TheEd]

Is there any reason you not considering a 5k race or similar pace this weekend?

Cheers

TheEd

[kilroy]

There are no races close to my hometown this weekend, closest is about 80k from home. Not available to do that.

Sure, could do a 5k time-trial by my own if you think it´s the best.
What do you think is the best sessions this Saturday and Sunday?

[TheEd]

would you like to attempt a different session?

for example - 1st 1km in 3:30 .. then settle into pulse at 160 and then see if you able to finish strongly

What say you?

Cheers

TheEd

[kilroy]

I say interesting

Will give it a try.

Wonder how a 3:30 start will affect legs and lungs.. but 160 hr should mean "recovery" (not race pace) for me.

[TheEd]

well if you were running on a track it is always quicker than the road, however take your 6x1000m session

this session however around 17:30 5k pace

add a max of 25 seconds to that and that is more or less what you should run for 5km at present

interesting

:mmm:

TheEd

[kilroy]

Agree, today´s session (3:31/k) is 17:30 5k.

With 25 sec added, 17:55. Crazy... Yes please.

Might be doable in the same environment but since I will be running outdoors on Saturday (not if windy) I am not sure of my capacity.

Anyway, will stick to the plan.
1k 3:30.. then pulse 160... and a strong finish. :mmm:

Kilroy

[TheEd]

Then consider what a sub 14 minute 4k equates to for 5km



TheEd

[kilroy]

Hi Ed,

Did the 5k paced run/time trial on road. Small hills.
Like last week it was still very windy but I think I had mostly crosswind or tailwind so it worked out quite good anyway.
Time 19:20

Started first k @ 3:30, at that time my pulse was 168.

Then I was settling down to let the pulse drop, went down to 163 but the pace dropped to above 4min/k. So I paced harder again, right or wrong I don´t know but I was never as low as 160 during this session.

Except from the fast 1st k and the slow 2nd k my pace was quite stable around 3:53-3:56

Pulse at k splits.
168 @ 1k (3:30)
169 @ 2k (4:02)
171 @ 3k (3:56)
174 @ 4k (3:56)
180 @ 5k (3:53)

Was tired at finish.
Think this is a PR for me, have only ran 5k once at 20:18 back in February.
My goal this year was to break 19, should be possible I think.

Did 7k a easy distance/slow down after the 5k session.

Bike 50k yesterday.

BR /Kilroy

[TheEd]

This is a decent session

next week should be more enjoyable and a sub 40 minute is definitely on the cards

stay calm and relaxed in your approach and the result will follow

enjoy the easy week

TheEd