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+--- Thread: 5k in Sub 25 minutes (/Thread-5k-in-Sub-25-minutes)
5k in Sub 25 minutes - Sal - 15-07-2013
Hi The Ed
After 3 runs now with no knee pain I wanted to test the knee out to see if it could cope with some speed.
Yesterday I did 1k warm up, 3 x 1k with 90s rest, 1k slow, followed by 4 x 70m strides.
1k 5:04
1k 5:05
1k 5:10
I'm fairly happy with these times and the knee felt fine, so I'm going to go ahead and race on Sunday and just see what 5k time I get and use that going forward to start working on the cycles.
Sal
5k in Sub 25 minutes - Sal - 07-08-2013
The Aquathon on 21 July went well, my swim time was better than expected and the run OK.
My run time was 26:47, which is slower than my pb of 25:15, but I was still glad to get around a race with no knee pain.
I have since then, been away on holiday and managed to get in 2 x 30 minute runs and 1 x 45.
I wanted to break myself back in the programmes gently and rather than risk the knee straight off with the 3*2k, I have missed the first week off the programme and started on Sunday with 45 minute easy run and this morning completed my 5 *1k, the first one I've done in a while. Times were as follows:
5:09
5:11
5:00
5:04
5:08
I was quite pleased with that. I was going to then follow this shorter programme until the end and then start a the proper 3 week programme and go from there. Is this OK or should I make any adjustments? I have no races planned until October, so plenty of time. I think enough to finish this cycle and then complete 2 more.
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 07-08-2013
Hi Sal .. its great to read things are working out despite the knee problems
hopefully you able to avoid further problems
all is looking good
TheEd
5k in Sub 25 minutes - Sal - 10-08-2013
Hi The Ed
Following the 5 * 1k on Wednesday, I did a 30 minute easy on Friday and today did the 5k paced run.
I managed this in 27:12. It felt quite a hard run, stats are below.
Time Ave HR rate
1 5:13.5 161
2 5:32.3 169
3 5:31.2 171
4 5:20.7 175
5 5:33.5 179
After one minute rest, HR went down to an ave 137, after 2 minutes it went down to 127.
According to the plan should do the 10k easy run tomorrow, does this sound OK?
Kind regards
Sal
ps. Great win by Mo today
5k in Sub 25 minutes - TheEd - 11-08-2013
apologies for the late reply .. been away
consider an easy 20 to 30 minutes recovery
TheEd
ps.. great to see Mo's win
5k in Sub 25 minutes - Sal - 11-08-2013
Hi The Ed
Opps, I didn't see this until after I'd done my run, but actually it was OK.
I had considered shortening the run, but once I got started I felt good.
I did slow to a walk up a couple of steep hills, to make sure I kept my HR down and the run easy. Here are the stats, 10k in 62 mins:
Time Ave HR Max HR
1 6:08.3 140 156
2 5:51.3 145 155
3 6:05.8 156 163
4 6:16.1 155 161
5 6:02.6 152 158
6 6:12.9 156 162
7 6:20.5 158 164
8 6:17.0 155 162
9 6:28.1 157 163
10 6:34.2 156 164
Plan going forward is rest tomorrow and then 30mins easy on Tuesday.
Wednesday 3 x 5 mins at 5:15 pace? with 3 mins recovery.
As I don't have a race at the weekend any suggestions on what I should do before I start the second cycle?
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 13-08-2013
you could consider running up to 10 minutes quickly on Saturday
it isn't too far and shouldn't do any damage
then start up with your cycle next week
session for Wednesday looks fine
TheEd
ps.. if you have any way of measuring how far you run on Saturday it would be great .. do ask questions if need be
5k in Sub 25 minutes - Sal - 13-08-2013
10 minutes fast on Saturday is fine and yes I can use my garmin to measure the distance.
Just for info.
Easy 30 minute run this morning:
4.8k at 6:14 average pace, with average HR at 146.
I'll update again tomorrow after the 3 * 5mins.
Thanks
Sal
5k in Sub 25 minutes - Sal - 14-08-2013
Hi The Ed
Really pleased with todays run, it felt "relatively" easy - well compared to the 5*1k!
I did 3 * 5 mins with 3 mins rest, stats below:
1 pace 5:01, ave HR 164
ave HR during 3 mins rest 115
2 pace 5:00, ave HR 162
ave HR during 3 mins rest 118
3 pace 4:58, ave HR 165
The pace was faster than is was planning at 5:15, but it felt easy and I was surprised how quickly my HR fell.
Good times
Sal
5k in Sub 25 minutes - TheEd - 14-08-2013
good to hear .. look after yourself as you moving in the right direction
TheEd