sub 40 10 k. Please advise

robbie_1000 · 30-01-2009, 11:22 AM

Bah -:noway:

Ok - well i don't have any races in the area til April so i'll restart the program again. Don't u just love those 2000s!.....:mmm:

Attempt the 4.05s again i shall.... said in my best yoda voice:laugh:

I will not be beaten this time round.

Have a good weekend.

Cheers

Rob

***TheEd*** · 30-01-2009, 11:30 AM

Rob .. source some events today and let us know and we can then see what to do however because you have been sick and if there are no events now it would make sense to restart the program and for you to get confidence from the 2000's next week

and besides we know you secretly love the session

:yes:

TheEd

:jive:

robbie_1000 · 31-01-2009, 01:15 PM

5k in 19.58 just under 20.00 :p ahr 163 mhr 173

L1 4.00 ahr 147 mhr 162
L2 3.59 ahr 163 mhr 166
L3 3.59 ahr 167 mhr 170
L4 3.59 ahr 168 mhr 171
L5 3.58 ahr 171 mhr 173

I purposely kept it slower than i could have gone as i have those pesky
2000's next week!

robbie_1000 · 31-01-2009, 01:16 PM

Oh and i have a 5k event booked in now for the 10th March :whistle:

***TheEd*** · 31-01-2009, 01:19 PM

nice consistent pace .. excellent

so another 2 three-week cycles then till the race?

:mrburns:

TheEd

robbie_1000 · 31-01-2009, 01:21 PM

Quick question - shall i do day 13 (1hr easy) & day 14(30mins easy) and then start over with day 1 on the tuesday?

Cheers
Rob

***TheEd*** · 31-01-2009, 01:31 PM

you can do anything between 60 to 90 minutes according to how u feel just keep the pulse below 135 or even more relaxed according to how you feel

enjoy 'time on feet'

Cheers

TheEd

robbie_1000 · 01-02-2009, 11:08 AM

Great stuff. Thanks for the encouragement :-)

I fancy an easy one so i'll opt for the 60mins and i'll def keep the hr low as advised.

What sort of time do you think i should aim for on a 5k race on the 10th March? Magic ball time....
:-)

***TheEd*** · 01-02-2009, 11:18 AM

Let's get that 2000m session out the way this week

and then we can start working towards things

my direct gut response was around 19.10 by that time

however anything under 19.30 should be fine

and in order to consider a sub 40 min 10k in the future, 19.10 for 5k is certainly something you want to achieve

Cheers

TheEd

robbie_1000 · 01-02-2009, 09:35 PM

I got out quite late today after dinner. I felt like i was running with a roast dinner in my throat! ekkk!

Stuck to the 60mins managed 11k in total. ahr 129 mhr 138

Thinking about those 2000s Sad