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+--- Thread: 5k in Sub 25 minutes (/Thread-5k-in-Sub-25-minutes)
5k in Sub 25 minutes - Sal - 17-08-2013
Hi The Ed
Here's the last 2 days training:
Friday - 30 mins easy - Distance 4.85k at 6:11 pace ave HR 152
Saturday - 10 mins fast
2k warm up in 12:37 at 6:18 pce ave HR 146
2.2k fast in 10 mins, ave pace 4.34, ave HR 174
2k cool down in 12:20 mins at 6:09 pace, ave HR 158
Looking at the garmin, the 10 mins fast wasn't exactly evenly paced-:
1st 1k was in 4:24, 2nd was 4:40.
Even so, much faster than I thought I'd be able to do it in.....don't think I could do three of them at that pace though...!
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 17-08-2013
nice to see the speed is there
TheEd
5k in Sub 25 minutes - Sal - 23-08-2013
Hi The Ed
The start of my new cycle seems to be going OK.
Day 1 - 60 mins easy. Distance 9.62k, ave pace 6:15, ave HR 152
Day 2 - Rest
Day 3 3x2k
1, 2k in 9:51, ave pace 4:55, ave HR 170
2, 2k in 10:00, ave pace 5:00, ave HR 175
3, 2k in 10:12, ave pace 5:06, ave HR 175
Found the last 2k a bit of a struggle, but overall pleased with the times.
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 23-08-2013
what day you do the 1k session on Sal?
have a nice weekend
TheEd
5k in Sub 25 minutes - Sal - 23-08-2013
Hi The Ed
1k session for me is on Wednesday. I'm working a day adrift, from the usual Tuesdays, Thursday. It fits in much better for me that way and as any races I do are on a Sunday, fits in with the cycle.
Was going to attempt to get my 1ks under 5mins.
Sal
5k in Sub 25 minutes - TheEd - 24-08-2013
good stuff 4.50 to 5 minutes per k
grand and all
TheEd
5k in Sub 25 minutes - Sal - 29-08-2013
Hi The Ed
Here is an up date on the training so far on this cycle:
Day 1 - 60 mins easy. Distance 9.62k, ave pace 6:15, ave HR 152
Day 2 - Rest
Day 3 3x2k
1, 2k in 9:51, ave pace 4:55, ave HR 170
2, 2k in 10:00, ave pace 5:00, ave HR 175
3, 2k in 10:12, ave pace 5:06, ave HR 175
Day 4 Rest
Day 5 - 30 mins easy. Distance 4.97k, ave pace 6:03, ave HR 159
Day 6 - 75 mins easy. Distance 12.24k, ave pace 6:08, ave HR 154
Day 7 - 20 mins easy. Distance 3.2k, ave pace 6:15, ave HR 145
Day 8 - 5 x 1k with 90 secs rest
Pace ave HR Max HR
1 - 4:53 162 169
2 - 4:55 166 173
3 - 4:55 169 175
4 - 4:50 170 175
5 - 4:48 171 177
Day 9 - rest
Pleased with everything so far.
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 29-08-2013
Sal, what have you got coming up and how are you feeling generally?
TheEd
5k in Sub 25 minutes - Sal - 29-08-2013
Hi The Ed
Feeling really good.
The easy runs are actually starting to feel "easy" well relatively speaking and the 5 x 1k reps were the fastest I've ever done
Tomorrow I plan the 30 mins easy as per day 10 of plan. I'm sticking pretty much to the plan, apart from adding a couple more rest days around the hard sessions. I also did a shorter version of the long run. I can run 1hr 45, but haven't done so for a while, so am working up to that one over the cyles.
I don't have a race at the end of this cycle. I think my next race is October 13th.
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 29-08-2013
OK .. sounds good
look to do a 4k marker time-trial at the end of this cycle
should help with the confidence
TheEd
ps.. you look to be in control of your training, good stuff