sub 40 or 45 min program?

[TheEd]

I'm thinking of aiming for a 4:05-4:10 pace for the 6x1k. Sounds good?

well done on the 2000's .. start the first 3 x 1k at 4.10 pace and then see how you feel after that

rather not start off at a faster pace and burn

enjoy

TheEd

[rook]

I did the 1k runs this afternoon. The last runs weren't easy, but I think I could have pushed a bit more in the first 3. Here are my times:

4:03
4:11
4:08
4:03
4:04
3:55

I will follow the sub 45 min program until day 14, and if I still feel good I will switch to the sub 40 min to do the 400m runs.

[TheEd]

rook, if you get through the first 3-week cycle feeling comfortable then be thankful because at least you have a routine to your training

just be cautious doing the 400m runs that you don't get carried away, are you able to do the session on a track?

Cheers

TheEd

[rook]

Yes I'm liking the program so far. My legs feel less tired than when I ran 3 times per week. It's as if they don't have a chance to get sore.

I do all of the pace runs at a track. The weather is really warm for this time of the year in Ottawa, so I've been able to use the track earlier than usual. This past weekend it was almost 30C and we still had some patches of snow. It was strange to run around some snow in that kind of heat. :confused:

[TheEd]

This past weekend it was almost 30C and we still had some patches of snow. It was strange to run around some snow in that kind of heat. :confused:

Bizarre ...

[rook]

So I switched over to the sub 40min program today to do the 400m runs. Just logging my results.

I did the 5K on Saturday in 21:11. Lap times:
1:41
1:45
1:44
1:44
1:43
1:41
1:43
1:41
1:42
1:42
1:40
1:38
0:48

I did the first 400m way too fast. I was aiming for a 92-94 sec pace but it's like I forgot how fast that pace is once I started running... I rested for about 90 sec after the first 2 runs to compensate. Run times:
1:16
1:30
1:26
1:29
1:34
1:35
1:33
1:30
1:35
1:31

[TheEd]

how did your 5km run feel?

relaxed at that pace?

Cheers

TheEd

[rook]

The 5K felt ok. I pushed myself in the last 3-4 minutes, but it was pretty comfortable before that. The temperature was perfect, but I did it around a track and there was a strong wind that made it a bit harder.

Could you explain to me the fartlek for Day 17:

30min easy 6x1min fast with 1min slow - 1min @ Race Pace F

Do I just alternate between 1min slow and 1min at race pace for 30min, or is it a 30min easy run followed by a 12min fartlek?

Thanks.

[TheEd]

great

as for the fartlek session .. 1 min @ intended race pace with 1 min easy jogging then the 1 min fast @ race pace again

so 6 x 1 min fast @ race pace with an easy 1 min in-between

warm up 10 to 15 mins before and warm down 10 minutes after 'fartlek'

this is a feel good session and when you finish you should feel the desire to race

Cheers

TheEd

[rook]

I did a 10K around the track yesterday. I got a new PB of 43:58! I felt really comfortable at that pace and still had some energy at the end. It was a bit cold and rainy, but those are perfect conditions for someone like me who can't deal with the heat Here are my lap times:

1:43
1:47
1:48
1:46
1:47
1:47
1:47
1:45
1:44
1:45
1:45
1:46
1:46
1:45
1:46
1:46
1:47
1:46
1:47
1:46
1:46
1:45
1:44
1:43
1:41

I'm now aiming 42min for my race in 6 weeks. What do you think of that target? What pace times should I use in training? I was thinking of

8:10 for the 2k
3:55 for the 1k
88sec for the 400m