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+--- Thread: First goal..sub 20 min. 5k (/Thread-First-goal-sub-20-min-5k)
First goal..sub 20 min. 5k - Andy - 02-05-2012
Perfect ââ¬â I like it when things go to plan
What should I be doing on Thursday and then the weekend?
First goal..sub 20 min. 5k - TheEd - 02-05-2012
do you have any further events planned?
as you could do a 4k time-trial this weekend
so a 6 x 1 minute fast / slow Thursday with Friday Rest would be fine if it suits your time-table?
Cheers
TheEd
First goal..sub 20 min. 5k - Andy - 02-05-2012
Timetable is wide open at the moment - any day is a good day to run.
I haven't locked in any further events before July - I'll need to have a look at what's coming up.
So the 6 x 1 min fast / slow..what does this involve exactly in terms of pace? Flat out for the fast or something less than max. effort? Also, seems like a very short session - 12 mins all up? Or am I completely off track as to what this involves?
Time trial sounds good for the weekend - will be interesting to see how it turns out.
Andy.
First goal..sub 20 min. 5k - Andy - 06-05-2012
4k completed in 18 mins this afternoon Ed - ran the first k too quickly (bit keen haha) and was punished for the remainder of the distance, but managed to scramble home. Lesson learned
Oh, and I figured out the fast/slow session for Thursday - pays to read up on some of the other content on here.
Cheers,
Andy
First goal..sub 20 min. 5k - TheEd - 06-05-2012
apologies for missing the question about the 6 x 1 min fast / slow
just to elaborate .. 1 min fast @ anticipated race pace with 1 minute easy in-between
it is a very much a mental sharpener before the race and you should finish wanting to run more
as for the 4k time-trial .. how fast did you go out in the 1st km?
running is very much about experience
chat soon
TheEd
First goal..sub 20 min. 5k - Andy - 06-05-2012
3:45 for the first km.
Shall wait for next week's instructions.
With thanks,
A.
First goal..sub 20 min. 5k - TheEd - 08-05-2012
Tuesday
5 x 1k Rest 60 seconds
4.20 to 4.30 per k
Thursday easy running - 20 minutes @ 5:45 and 10 @ 4:45.
please ask questions if anything unclear
TheEd
ps.. 3.45 for the 1st km shows there is speed that can be used
First goal..sub 20 min. 5k - Andy - 13-05-2012
Another week down..where is this year going?!
Tuesday's 1k's were fine - pace was 4:20 for each with 60 secs rest between 1-4; needed a bit longer (90 secs) before the last k, reason being my lower legs rather than cardio.
Thursday's session was ok too, along with today's 1 hour slow run.
What's the plan for this coming week?
Many thanks,
Andy
First goal..sub 20 min. 5k - TheEd - 13-05-2012
Tuesday session
6 x 600m Rest 60 seconds
pace of 600m = 2:32 to 2:36 per 600m
please provide feedback after session
Thursday .. 30 minutes easy
Cheers
TheEd
First goal..sub 20 min. 5k - Andy - 15-05-2012
Hi Ed,
Reporting back on tonight's 600 session.
Fairly comfortable - completed all 6 @ 2:32 with 60 secs rest between.
Cheers,
Andy