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+--- Thread: sub 20 min 5k (/Thread-sub-20-min-5k)
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sub 20 min 5k - Bleary7 - 25-04-2012
Ok executed the workout, it was hard.
3:57
4:02
4:08
4:05
4:02
I only did 5, definitely felt that workout. Starting to feel kinda sluggish.
I have the 4 mile race on Saturday, how can I best prepare for it?
sub 20 min 5k - TheEd - 25-04-2012
Bleary .. fear not
you should recover fine before Saturday
look to do the last week of the cycle for the rest of the week
everything should work out OK
if you do not want to do the 6 x 1 minute fast
then do an easy 20 minute run
with Friday as a rest
cheers
TheEd
sub 20 min 5k - Bleary7 - 28-04-2012
The 4-mile race didn't go super well, I was really dragging the whole time. Splits: mile 1: 7:49
mile 2: 7:16
mile 3: 6:55
mile 4: 7:37
Total: 29:37
Should I start from the beginning of the plan now?
sub 20 min 5k - TheEd - 29-04-2012
things will get better once you get the rhythm of your training going well
take a Rest day Sunday
light 20 to 30 minutes Run on Monday
Rest Tuesday
and are you able to slot some quality in on Wednesday?
Cheers
TheEd
sub 20 min 5k - Bleary7 - 29-04-2012
Thanks for the encouragement. Yes, I can do a quality workout on Wednesday in the evening. The rest sounds good. What should I plan on doing on Wednesday?
sub 20 min 5k - TheEd - 30-04-2012
are you feeling any better; physically, since the 4 miler?
thanks
TheEd
sub 20 min 5k - Bleary7 - 01-05-2012
Yes, I felt fresh on my 20 minute run today (before engaging in this program I never ran less than 45 minutes, this is probably a good change!). It's important to note that I am in the midst of a ridiculous amount of schoolwork for the next two weeks. It is likely that I will be losing out on sleep in a big way, probably only getting a max of 6 hours of sleep a night and on some nights I might not sleep at all. I am still prepared to do the workout on Wednesday though. After May 15, I will be able to take care of myself again, something I'm very good at doing most of the time.
sub 20 min 5k - TheEd - 01-05-2012
Wednesday warm up then
6 x 600m Rest 2 minutes
pace for 600m = 2 minutes 18 (3.50 per k)
Thursday can be active rest such as a walk
Friday - 25 minutes @ 65% effort
Sat - Rest
Sunday - long run .. the intention is to build this up to 1hr
you say you used to 45 minutes, so if you up to it, run 45 minutes easy & relaxed
Monday Rest
Tuesday we will look towards a quality session
enjoy
TheEd
ps.. any questions?