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+--- Forum: 5km Training (https://www.time-to-run.com/forums/Forum-5km-Training)
+--- Thread: Sub 20 5k (/Thread-Sub-20-5k)
Sub 20 5k - runninggirl - 24-09-2013
Hi TheEd,
I wouldn't mind racing both the 5k & 10k distances.
Becky
Sub 20 5k - TheEd - 24-09-2013
Let's make it Day1 today and start with the sub 40 minute 10km program
let me know what you plan for today
then Thursday we will do the 2k session, though we will start with 3 x 2k for safety measures, though I am sure you shall be OK
the pace Thursday (Day3) do 3 x 2k @ 4.20 per k Rest 90 seconds .. you are meant to cope with this session
over to you
on we go
TheEd
Sub 20 5k - runninggirl - 24-09-2013
That sounds great. I will follow the plan & run 60-70 min easy today, 30 min easy tomorrow, then the 3x2000 workout on Thurs. I will report back after Thursdays workout. Thanks so much.
Becky
Sub 20 5k - TheEd - 24-09-2013
B for now up to 1hr today, even if it is 40 minutes, we hoping to get the basis of a structure going on this cycle with no pressure
you may do a different activity tomorrow, no weight-bearing
and if you use a heart-rate monitor pop your data up so we can see more about you
enjoy
TheEd
Sub 20 5k - runninggirl - 24-09-2013
Ok. That sounds good.
Also I should mention that I am part of a relay team this Saturday & am doing 2 legs: 30k cycle & 6k run. This would be considered a "C" race for me. Becky
Sub 20 5k - TheEd - 24-09-2013
the session this Thursday shouldn't be that taxing, so should work out OK
grand
TheEd
Sub 20 5k - runninggirl - 26-09-2013
Hi TheEd,
Here are the results of today's workout. 3x2000 with 90 sec rest.
8:40, 8:38, 8:40.
The first two I was able to do on the track but the 3rd one I had to do on the road because the college kids were coming onto the track for a workout and it was too crowded.
I managed to hit the paces but my legs felt stale. I took yesterday as a rest day. I think the 2 days in a row of racing & travel caught up to me. I have noticed I am more stale if I take the day off before a race or workout. If I do some sort of easy run with strides I feel better & run better.
Just an update. I am no longer doing the cycle portion of the relay on Sat just the 6k run.
I will wait to hear further instruction from you.
Becky
Sub 20 5k - TheEd - 26-09-2013
the 2k session is quite a tough session and the aim would be to get to 5 x 2k around the 3 or 4th cycle .. this would give you a decent 10k
most top athletes prefer active recovery
what you can do a day before the race is to do the 6 x 1 minute fast / slow session from Day 17
please give me your thoughts
TheEd
Sub 20 5k - runninggirl - 26-09-2013
Hi TheEd,
Yes. That sounds good. So just to clarify you mean tomorrow do the 30 min run with 6x1min on/off@race pace. Then 6k race on Sat? I normally do some sort of pick ups the day before a race. Interesting enough I find this makes me race better.
Becky
Sub 20 5k - TheEd - 26-09-2013
1min fast is at anticipated race pace for Saturday with 1 minute easy in-between
warm up and then warm down
TheEd