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+--- Thread: First goal..sub 20 min. 5k (/Thread-First-goal-sub-20-min-5k)
First goal..sub 20 min. 5k - TheEd - 20-04-2012
you moving along nicely
Saturday same as Thursday but 15 minutes and 10 minutes
15 mins @ 6:00 kms followed by 10 mins @ 5:00.
then Sunday 1hr easy running ..
Rest Monday
and then quality session Tuesday
please provide feedback Monday to see how things have gone with the 2 runs in a row
Thanks and enjoy the weekend
TheEd
First goal..sub 20 min. 5k - Andy - 23-04-2012
Positive report Ed - not feeling too bad at all after 2 runs in a row.
Legs felt a little heavy at the beginning of my long run yesterday but I soon settled into a rhythm and ran for an hour without any hassles and am feeling fine this morning, primed for Tuesday's session.
Andy
First goal..sub 20 min. 5k - TheEd - 23-04-2012
would like to put a longish run of up to 8k and the rest / day off before the 1k session on Thursday
the 1k session same as before 5 x 1k
1k pace will be to aim for 4.30
except on this occasion the Rest will be 60 to 90 seconds
please provide feedback
TheEd
First goal..sub 20 min. 5k - Andy - 26-04-2012
Back for more Ed.
Tuesday no trouble - nothing much to report.
Tonight's 5 x 1s were ok too - amazing what a difference 30 secs less rest can make though..number 5 was definitely tough work!
Thanks again for your expertise.
Andrew
First goal..sub 20 min. 5k - TheEd - 26-04-2012
the quality sessions are based around the short rest
as you develop you would have to get to 6 x 1k in 3.55 per k with Rest 60 seconds
once you there you should be close or under 20 minutes for 5k
no need to rush, let it come naturally
at least you know what is coming
what have you planned for the weekend?
TheEd
First goal..sub 20 min. 5k - Andy - 26-04-2012
I plan on sleeping in
As for running, I assume another long run is in order for Sunday - similar to previous weeks? Is there any benefit in going longer than an hour?
Would you recommend a run on Saturday as well? If so what should I aim at?
Andy
First goal..sub 20 min. 5k - Andy - 29-04-2012
Hi Ed - hope you had a good weekend.
Mine was great..slept in as planned!
As for training, on Saturday I did 25 mins - 15 @ 5:45 and 10 @ 4:45.
And today I did the usual long slow run - about an hour and approx. 10 kms.
Looking forward to Tuesday and Thursday.
Andy.
First goal..sub 20 min. 5k - TheEd - 29-04-2012
apologies for missing your earlier post
no need to go further than 1hr running currently, with development your pace will speed up for the 1hr which means you will cover more distance and this will equate to higher aerobic development
rest day Monday
Tuesday look to do a repeat of the 6 x 600m session as before
same pace and reduce Rest to 60 seconds
this is a big change Rest wise, so look forward to hearing feedback
would like to have a faster run over the forthcoming weekend
so here's hoping it all balances out well
TheEd
First goal..sub 20 min. 5k - Andy - 01-05-2012
Definitely no need to apologise!! I'm grateful for all of the effort you've put in to helping me.
So, good things to report from tonight's session - 6 x 600s were quite comfortable (even with the shortened rest); considerably moreso than last week's 5 x 1ks as well.
On we go..
First goal..sub 20 min. 5k - TheEd - 01-05-2012
this is good to hear and expected, it shows you are adapting well to the training
what have you got planned for the rest of the week?
TheEd