22-10-2011, 09:50 AM
Wow! These programmes work!
Last weekend I ran my first competitive race for 2 years and beat my 10k personal best running 37:26 on an ââ¬Ëundulatingââ¬â¢ road race, I was absolutely delighted with 1k splits of:
03:53 (hr159)
03:43 (hr167)
03:38 (hr173)
03:40 (hr172)
03:55 (hr169)
03:43 (hr173)
03:43 (hr169)
03:39 (hr172)
03:50 (hr173)
03:42 (hr174)
This programme has really given my running a great focus and boost!
I have another race in three weeks (two weeks now) so I have started on the second loop of the programme and am excited to see how fast I can go.
Yesterday was my 5x2k, I was aiming for ambitious splits of 7:10, but I ended up fading with average splits of 7:20, which I am still happy with:
7:08 (hr168) / 7:15 (hr168) / 7:21 (hr169) / 7:26 (hr168) / 7:30 (hr169)
On this basis I calculate I should be aiming for Sub 37 10k, although I will try and dip under 36 minutes. So I will aim for 3:25 for the 6x1k, 18:30 5k and 80secs for the 10x400m. Hopefully these calculations are logical.
Do you think it is advisable to start adding AM runs? While it might not be necessary for Sub37/36 pace I want to see how quick I can get and figure that starting adding, maybe just one AM run a week now, will mean I can build up slowly. What do you advice?
Still buzzing from running 37:26! Regards
Mark
Last weekend I ran my first competitive race for 2 years and beat my 10k personal best running 37:26 on an ââ¬Ëundulatingââ¬â¢ road race, I was absolutely delighted with 1k splits of:
03:53 (hr159)
03:43 (hr167)
03:38 (hr173)
03:40 (hr172)
03:55 (hr169)
03:43 (hr173)
03:43 (hr169)
03:39 (hr172)
03:50 (hr173)
03:42 (hr174)
This programme has really given my running a great focus and boost!
I have another race in three weeks (two weeks now) so I have started on the second loop of the programme and am excited to see how fast I can go.
Yesterday was my 5x2k, I was aiming for ambitious splits of 7:10, but I ended up fading with average splits of 7:20, which I am still happy with:
7:08 (hr168) / 7:15 (hr168) / 7:21 (hr169) / 7:26 (hr168) / 7:30 (hr169)
On this basis I calculate I should be aiming for Sub 37 10k, although I will try and dip under 36 minutes. So I will aim for 3:25 for the 6x1k, 18:30 5k and 80secs for the 10x400m. Hopefully these calculations are logical.
Do you think it is advisable to start adding AM runs? While it might not be necessary for Sub37/36 pace I want to see how quick I can get and figure that starting adding, maybe just one AM run a week now, will mean I can build up slowly. What do you advice?
Still buzzing from running 37:26! Regards
Mark