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+--- Thread: 5km training (/Thread-5km-training)
5km training - TheEd - 04-10-2009
interesting as in a sub 4 minutes per km effort for the 1500m which shows latent ability
the reason I asked about what other training you doing is because it plays a very important aspect in finding the correct balance
make the 1000m session for Monday (tomorrow) for now
and will come back to you about the training following that
I don't recommend doing plyometrics and such until you adapt to running which is weight bearing and could lead to a few problems
As for myself, started athletic coaching in 1984 before that I was involved in soccer coaching for a few years
Some background:
He has been extensively involved in the coaching and development of athletes in South Africa. During this period he worked with a support network that consisted of nutritionists and a full medical back-up team to help in the development of athletes and their welfare.
the athletes I worked with had the ability to run 10km from 28 minutes to 50 minutes, one even ran 15km in 43.09
Cheers
TheEd
5km training - beatule1 - 04-10-2009
One more thing!
I just tried to put my schedule together. I came up with two weekly plans. If you could have a look.
1:
Monday - run
Tuesday- lifts + boxing
Wednesday - run
Thursday - plyometrics + stability/posture work
Friday - runn + hopefully yoga
Saturday - lifts
Sunday - rest
2:
Monday - lifts
Tuesday- run + boxing
Wednesday - plyometrics + stability/posture work+ hopefully yoga
Thursday - run
Friday - lifts
Saturday- run
Sunday - rest
????
Thank you!
5km training - beatule1 - 04-10-2009
Sorry didn't see your last post!
5km training - TheEd - 05-10-2009
OK .. so the 1000's today and then we take things from there
as mentioned, I wouldn't recommend plyometrics at this time
hopefully we get you into a working routine with ease and no interruption to what you doing now
TheEd
5km training - beatule1 - 05-10-2009
Thank you!
No plyo then!
5km training - TheEd - 05-10-2009
not for now as we need to achieve adding running to your routine for now
the explosive nature of plyometrics can have a negative
so once you have done 2 or 3 running cycles without problems then the adding of something explosive should hopefully be possible
TheEd
5km training - beatule1 - 05-10-2009
Good afternoon TheEd!
Done! Was hard, but managed to do it quet strong as brakes were long - not used to such a long rest time..
Beatule
5km training - TheEd - 05-10-2009
any feedback of the times run and how you felt during thr un, how you felt well resting
and how you felt afterwards, please?
Onwards and forwards
TheEd
5km training - beatule1 - 05-10-2009
The first 1000m was ok with heart, but legs were slightly stiff (i did warm up for 6min before)
Second 1000m was the best, felt loose, felt 70-75% of max effort.
Third 1000m was similar t second, maybe just under 80%
Fourth 1000m getting tired, around 85%
Last 1000m ok, i guess because mentaly knew that is a last one!
85%Rest as i said was long for me, i would say nearly fooly recovered. I would say after first 20s of rest my breathing was getting to normal.
I think that's it!
p.s. sorry for mistakes, my spelling doesn't work!
5km training - TheEd - 05-10-2009
Hi Beatule
any times to add to the 1000's please?
the rest was longer this was the first session
when you develop it will only be 60 seconds
the muscles and bone takes longer to become fit so hence the reason for caution
hope you had fun
TheEd
ps.. not to worry about spelling