sub 35min after marathon training

[derele]

Yes, I am looking forward to the longish run on Saturday.
One thing I learned from the bad session: I will never again do the 5x2k earlier after the race, than intended in the schedule.

[TheEd]

derele .. recovery is probably as important as the training itself

we have to treat the natural talent we have with the respect it deserves and rest and recovery helps nurture this ability when we train

hopefully it was only a minor blip

TheEd

[derele]

Everything worked out fine over the weekend, this is what I did:

Thu: 7k @ 5:20
Fri: 11k @ 5:05
Sat: 25k @ 4:39 *very enjoyable
Sun: rest * think I got rid of the last traces of a little cold I carried with me
Mon: 8k @ 4:55

planned now:
Tue: 12k @ 4:50
Wed: 6x1k @ 3:25 R60-120

I allow an additional rest day compared to the schedule and feel confident for the intervall session tomorrow.

One general question: The schedules recommend ~1min slower than 10k pace as easy pace. I often feel this pace being too fast, as I ran the easy runs previously rather at 10kpace + ~2min. I try to run my easy runs faster, speeding up in a stepwise manner. How important do you consider a faster pace for easy runs? Is it a good plan to speed up by ~5s per week till I reach the 1min +10k pace?

derele

[TheEd]

Hi derele .. the easy runs .. that is a rule of thumb .. the 1 minute plus .. and is aimed more at up to 10km in training .. for the longer runs you can certainly go slower

one thing to note is the importance of Day 3 to Day 8

try to work on establishing this pattern as it is all linked to what the cycles do for you .. for instance Day 8 would be on a Tuesday

seems like you have everything under control

hope you enjoying everything

TheEd

[derele]

Hi TheEd,

I will try to get my easy pm-runs down to 10k-pace+1min. On the am-runs I often feel quite stiff and need some time to get going, I often start at 5:50min/km and can get down to 4:40min/km for the last k.

Intervall Session on Wednesday was very enjoyable:

Avg Pace | Avg HR | Max HR
03:37 | 156 | 167
R120 after 112
03:24 | 161 | 172
R120 after 114
03:26 | 166 | 174
R120 after 119
03:32 | 160 | 174
R120 after 121
03:30 | 166 | 176
R120 after 119
03:32 | 166 | 177

This time I was stronger than my training partner, who I couldn't follow during the 2ks. Actually I feel could have done a bit faster, if I would have been fully concentrated on my own.
I will try 18min on the 5k paced tomorrow.

derele

[TheEd]

derele .. not to worry .. there is no need to speed up, the pace is often to stop runners from trying to run quicker .. so no problem about pace now however if you go through all the cylces paced sessions do get introduced .. so everything is progressive


now for your 1000's ... did you Rest for 120 .. 2 minutes? as the session should be R60

sounds like you enjoying the sessions

TheEd

[derele]

Yes, I did 2 min rest. The marathon schedule I used had very long rests for intervals. I try to cut down rests now, but want to do it in stepwise manner. Next 2ks will probably be R120 next 1ks R90... but I will make sure to get down below HR120 even at the end of the last rest.
I do not feel fully fresh today and I will maybe postpone the 5k paced to tomorrow. I will decide this during today's warm-up.

[TheEd]

Hi derele

it is most important to take the short REST this is what this program is all about .. the effect created by the short recovery .. most important even if you slow the speed down the rest must be maintained as short

please keep me informed as to how things go regarding how you feel

TheEd

[derele]

Yes, I will take shorter rests. I read and understood your take on intervals. I just thought it would be good to introduce it gradually.

I did my paced 5k yesterday in 18:27... the 27s slower than goal-time were more a problem of improper concentration then of exhaustion. I have the impression, that I drift of from 10k to HM pace, as soon as I don't concentrate enough (happend even in last race in km 6-8).
I am feeling strong at the moment and should have pushed harder, but at least I have a time recorded to improve in further cycles.

derele

[TheEd]

yes .. faster running over the shorter distances is all about focus and the intensity in training caused by the short rest in the 2000's and 1000's stimulates the need to focus to be able to achieve the time. If you do the session on a 400m track you can work to be on target pace per 100 / 400. All this teaches you to know how to maintain pace and focus

so it is all a learning process which should lead to enjoyable challenges and results

TheEd