coming off base phase/when to up the pace.

[TheEd]

this is next Sunday right

consider doing a paced run tomorrow

Wednesday:

3 x 6 minutes @ race pace with 2 to 3 minutes easy in-between

light 6 x 1 minute fast / slow come Friday

hope this helps

TheEd
ps.. what easy runs you put in-between is up to you, beneficial aerobic runs

[JonathanWardley]

Hi Ed
Thanks for your post and sessions provided.I was thinking the same thing about tommorrow will be a test if i can get my time down will race next sunday 27th if it doesnt go to well will skip the race and keep training cant see any point in racing half baked..thanks again and will let you know how it goes regards jon.

[JonathanWardley]

Hi Ed
Well what can i say the heat yestoday was terrible so i had to settle for 5x1 k i wouldnt have been able to run near 17.30 for the pace run so had too make do with this 1.3.40
2.3.38
3.3.35
4.3.33
5.3.30
Like i say not the planned session but way too hot hope fully crack 3x1 mile mid week regards jon.

[JonathanWardley]

Morning Ed,
Just to round up on training really i ran the 3x1 mile at 6 minutes pace this morning which was ok but couldnt help but think ive a way to go before been in shape to race.I think it best i skip the race and focus on the training for the time been was a good little test to see how things are but think its best that i keep things going forward in the right way and not stressing about been a bit slow at the moment speak soon and regards jon.

[TheEd]

so what will your training plans be for the short term?

TheEd

[JonathanWardley]

Hi Ed
I figured keep working on the cycles and try and get in shape.

[JonathanWardley]

Just stay on cycle and bring the times down.

[JonathanWardley]

Hi Ed
Just wanted to type a few lines things didnt work out too well with the race went the wrong way aroud 4k i guess there where no markings so was hard to tell i got a 20 min run out of this a best so not the best but better than been hurt.I am due away friday or saturday so will plan to run a 4k time trial before i go away to see how things are.In all fairness i wasnt running great anywway i couldnt go with the first 4 guys so i became detached in 5th place with no one around me up to getting lost..still nevermind theres allways next time regards jon.

[TheEd]

Wednesday or Thursday would be a good day to do the time-trial

your call

TheEd

[JonathanWardley]

Hi Ed
I think the start of the month would be nice to open up with a test not had a rest since last wednesday so think i will put that in tommorrow and see whats in the tank thursday morning..The weights coming down also 76.2kg now so things are starting to go forward just as you said they would regards jon.