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+--- Thread: 5km Training Assistance (/Thread-5km-Training-Assistance)
5km Training Assistance - J.R - 23-12-2017
Hi Ed,
90 minutes completed @ 6:01 pace and 123 HR average which includes the 5k parkrun. Happy with the recovery HR.
Onto 45 minutes on Sunday and Monday as 30 minutes is too short and then 4 x 1k on Tuesday.:mrburns:
You mentioned that the Thursday 1hr session will change for this second cycle for the 5k adaption?
Cheers
John
5km Training Assistance - TheEd - 23-12-2017
nice to hear you feeling more comfortable again
the session for the Thursday will be a quicker session aimed at running (preferably) on a track. If you have no track, then a grass fartlek session would be in order.
Which are you able to do?
onwards
TheEd
5km Training Assistance - J.R - 23-12-2017
Hi Ed,
Neither grass nor track. What about fartlek on flattish trail - off road?
Can I also use Zone 4 - 5 or is a specific pace a must?
Cheers
John
5km Training Assistance - TheEd - 23-12-2017
this session would ideally be a 1500m pace developer, so it would be short spurts, and it could be done on good trail
however, I do not want you focusing on zones here, as it can all go wrong
on the track we can have you running a specific distance at a set pace, so the control is good, however to do this on a hard surface could be damaging
we can chat about it, once we get close to the day
all good
TheEd
5km Training Assistance - J.R - 24-12-2017
Noted TheEd,
This morning easy run 45 minutes @ 5:33 and average HR 126.
Laters
J.R
5km Training Assistance - J.R - 26-12-2017
Hi TheEd,
Today 1hr includes 4 x 1km @ 4:24 ave on Zone 4 - HR ave 145 for 1k's.
5km Training Assistance - J.R - 27-12-2017
Hi TheEd,
Today 45 minutes easy - @ 125 Ave HR & 5:57 Ave pace.
Regards
JR
5km Training Assistance - TheEd - 27-12-2017
as you say that you have no track .. if you had a track you would do some 200's .. 10 times the pace would be 20 seconds per k faster than the 1k session .. with a 200m jog in-between
so now we break it down instead into 40 seconds paced running with 90 seconds easy in-between x 10
can you see where you able to do this session?
TheEd
5km Training Assistance - J.R - 27-12-2017
Hi TheEd,
On a flattish trail.
Later
J.R
5km Training Assistance - J.R - 28-12-2017
Hi TheEd,
I drove to a neighbouring track.
I'm glad I did as I last did track speed sessions in 2003.
Real eye opener and back to school.:notworthy:
10 x 200 m @ 47,6 sec average and 200 metre jog.
In my comfort zone but will pace much better next track session which is 10 x 400 m coming up on Tuesday.
Cheers
J.R