Where do I start?

[TheEd]

OT .. that kick down over the last km is most impressive

Here I thought a 17.40 was in the making but certainly not a 3.03 last km

well will be interesting working on the next cycle

Enjoy the easy week

TheEd

[Old Timer]

hey theEd,

Thanks for the feedback. Last k didn't feel to bad. Prob cos the first 4 felt pretty cruisy- doubt would have been 3:03 off quicker pace! Anyway
Day 13-treadmill easy 60 mins -13.4k
Day 14 - treadmill easy 30 mins - 6.7k

So, day 15 - 400s in 76-78 as per sub 35 program?

Cheers,
Ot :-)

[TheEd]

Hi OT

It is still a 3.03 1k which shows natural speed, correctly trained can achieve a great deal

over the years of coaching you often found runners who either overtrained or undertrained, with only a few getting the balance right

the 10k programs where designed to achieve the balance and I thinks that you are one of those who will certainly benefit from this system

so interesting times ahead

Cheers

TheEd

[Old Timer]

hey theEd,

Can you help me out with day 17 please? I can see that it is a fartlek session - 30 minute easy run first - then the 6 x 1min fast/1 min slow - what sort of pace are we talking about for the fast and the slow?

Thanks again,
OT

[TheEd]

the pace for the 1 minute fast is normally your anticipated race pace for the coming event.

no need to go faster, you must feel after the session that you want to race

TheEd

[Old Timer]

g'day theEd,

well, my planned 10k race didn't happen unfortunately, and my track was unavailable, so I ended up having to run my 10k on the treadmill.:mad: so not sure how much can be read into it. But anyway, for what it's worth.

1k - 3:20
2k - 3:17.8 - 6:37.8
3k - 3:15.7 - 9:53.5
4k - 3:13.5 - 13:07.1
5k - 3:11.5 - 16:18.6
6k - 3:09.5 - 19:28.1
7k - 3:07.5 - 22:35.6
8k - 3:05.6 - 25:41.2
9k - 3:03.7 - 28:44.9
10k - 3:01.8 - 31:46.7

Oh well, just start the cycle again, I guess ...

[TheEd]

Hi OT .. sure you were not maybe a Km short there, as that time looks pretty decent

Onwards and forwards and let's look to increasing the pace for the quality sessions by 5 to 10 seconds

I'm sure that is straight forward?

Any aches or pains?

You truthfully coming along in leaps and bounds but do keep it easy on the easy days and you should post some good times over the forthcoming months

Cheers

TheEd

[Old Timer]

gday theEd,

Thanks for all the feedback so far.

No real aches to worry about. Just some blisters after the hard treadmill run.

Na, it was definitely 10. Just have no idea what a time on the treadmill indicates for a real time on the track/road. Frustrating to wait three more weeks now!

Righto. So 5 sec quicker means start with sub 6:45 for 2k reps this week?

Thanks again
ot
...

[TheEd]

nope OT

5 seconds per kilometer faster .. 6 min 40

then 5 seconds per km faster for the 1000m session

Hope that helps

You really going well

Cheers

TheEd

[Old Timer]

gday theEd
Ok -last few days...

Day 20. 60 mins easy
Day 21. 30 mins easy
Day 1. 90 mins easy
Day 2. 30 mins easy
Day 3. 2k reps
Target time 6:40
Disappointing!!
3:19.4, 3:22.9 -> 6:42.3
90.4 recovery
3:23.0, 3:24.4 -> 6:47.4
90.3 rec
3:27.2, 3:32.2 -> 6:59.4
90.0 rec
3:27.8, 3:32.0 -> 6:59.8
90.6 rec
3:30.7, 3:25.7 -> 6:56.4

Obviously quite a deal slower than last cycle. Not sure what to put it down to. It was warm and sunny -26 degrees when I ran it. And extremely strong head wind in home straight. 80 sec laps were 37-38 easy for first 200, then had to really battle up the straight for 43s for the second half of each lap. Don't know how much that would effect overall time though.

Or maybe haven't adapted to the mileage yet. Had been feeling very comfortable in all my other sessions though.

Disappointed!
Cheers
ot