22-05-2013, 03:46 PM
Hello,
I've been reading the forums for some time and decided to join for some feedback on the progress to go sub 40 for 31th August.
I began running regularly in June 2012 and after the summer I attended my first 10K and finished it in 43:30. Autumn to winter I continued the with easy running. Everything when great until the snow came down and the uneven surfaces started tightening my left IT band. Nevertheless I kept on going and eventually got injured. I had to cross-trained the first three months of 2013 and slowly built my runs from 2 km back to normal...
Anyway, somewhere in late-March I felt like running regularly again. With six weeks of decent practice, including interval workouts (5x1km @ ~4.00) and long runs (15km+), I finished a half-marathon in 1:37 with a huge positive split. After the race I took few days off and then started the Off Training Period found on this site. I have done the sessions at HR around 140-150 and ~6:30 min/km pace.
At the moment I'm running the first week of the 3 week the Build Up. I guess the pace for easy sessions should remain? There are some notes like "simply run the hills" and "75% effort". What should I make out of these? I'm also looking forward on the 4K time trial on 8th June to see if I could start with the sub 40 program
Btw, I'm 28 years old, 180cm, 73kg and running in Vivobarefoot EVOs.
I've been reading the forums for some time and decided to join for some feedback on the progress to go sub 40 for 31th August.
I began running regularly in June 2012 and after the summer I attended my first 10K and finished it in 43:30. Autumn to winter I continued the with easy running. Everything when great until the snow came down and the uneven surfaces started tightening my left IT band. Nevertheless I kept on going and eventually got injured. I had to cross-trained the first three months of 2013 and slowly built my runs from 2 km back to normal...
Anyway, somewhere in late-March I felt like running regularly again. With six weeks of decent practice, including interval workouts (5x1km @ ~4.00) and long runs (15km+), I finished a half-marathon in 1:37 with a huge positive split. After the race I took few days off and then started the Off Training Period found on this site. I have done the sessions at HR around 140-150 and ~6:30 min/km pace.
At the moment I'm running the first week of the 3 week the Build Up. I guess the pace for easy sessions should remain? There are some notes like "simply run the hills" and "75% effort". What should I make out of these? I'm also looking forward on the 4K time trial on 8th June to see if I could start with the sub 40 program
Btw, I'm 28 years old, 180cm, 73kg and running in Vivobarefoot EVOs.