sub 40 10 k. Please advise

[robbie_1000]

Went to the GP this morning. Apparently i have the virus that was doing the rounds just before xmas. lasts about 3 weeks so no more running for the time being. Oh well...

[TheEd]

Don't be despondent Rob

you have progressed since starting and you will pick up quite nicely when you start again

it will all work out

rather now than later

Enjoy the break

TheEd

[robbie_1000]

I think i'm back. Been off now since last saturday been filled up with all sorts of pills/fruit/liquids so much that i could burst. Bit depressed as i've missed the running and want to get back to it. May start again tomorrow or sat. What shall i do to get back to where i was a quick as pos?

[TheEd]

well if you like you can do a 4k time-trial on Saturday

not race

paced simply at 155 to 160 bpm

provide feedback and then you start on new schedule next week

and hopefully get back in to things without a problem

Cheers

TheEd

[robbie_1000]

Ok - will do. Cheers

[robbie_1000]

Just done my 4k time trial trying to stick around 155 -160.

Totals were 16:36 avg hr 156 max hr 165
1k 4:05 avg hr 141 max hr 157
2k 4:08 avg hr 158 max hr 162
3k 4:07 avg hr 162 max hr 164
4k 4:14 avg hr 162 max hr 165

This was done on a treadmill btw at the gym. Felt good though to be back out again.
Cheers
Rob :-)

[TheEd]

OK .. the drop off of pace in 4th kilometer shows where you are at now however that is more due to recovering from your ailment than a true reflection of your fitness

however to be cautious we go back to what you did right at the beginning

start on the sub 40 minute 10k schedule however when starting with the 2000's next Thursday start with a pace of

4.05 to 4.10 per k for the 2000's which works out to 8.10 to 8.20

then for the 1000's it will be 10 seconds quicker, so 3.55 to 4 mins per 1000

Start Day 1 of the program next Tuesday and you should get onto the sub 40 minute schedule within 1 to 2 months of training

this is important and you will benefit from it without breaking down, it will give you time to recover properly while still building up again

be patient, if you follow instructions you will bounce back stronger within 10 days

Enjoy

TheEd

[robbie_1000]

Great stuff. I'm keen to progress again but not at a rate where i get an injury/ill again. So point taken i'll start back at the beginning.
Thanks for getting back to me so quickly.
Cheers again TheEd
Rob

[robbie_1000]

Day 01 60mins 11.2k avg hr 139 avg hr 158.

I increased/varied my pace a little towards the end as running a bit slower than my normal pace i was feelin a niggly pain in my right hip.

I just think it's where my body is getting use to things again.

Raising my pace towards the end seemed to ease the pain in my hip...

A good nights rest/sleep and see how things are in the morning.

Cheers
Rob

[robbie_1000]

Ran an easy 30mins 5.63k avg hr 128 max hr apparently 176!
Onto the 2 by 5s tomorrow :-)