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+--- Thread: First goal..sub 20 min. 5k (/Thread-First-goal-sub-20-min-5k)
First goal..sub 20 min. 5k - TheEd - 15-05-2012
Definite adaptation to the training
nice to see
Thursday: 30 minutes easy then last 10 minutes quicker
have you anything planned for the weekend?
Cheers
TheEd
First goal..sub 20 min. 5k - Andy - 16-05-2012
Hi Ed,
Not too much on for the weekend - getting slammed at work at the moment and really look forward to the down time each week. Running is providing a great release though, especially the speed work!
A
First goal..sub 20 min. 5k - TheEd - 16-05-2012
you can do a paced run on Saturday
or
you can test yourself over 5k
over to you
TheEd
First goal..sub 20 min. 5k - Andy - 20-05-2012
Hi Ed,
Hope you had a nice weekend.
I decided to run the 5km to see how things were progressing.
I managed a more "sustainable" first km this time (compared to the 4km a few weeks ago) - approx. 4:20 today.
An unfortunately positioned hill made me really work hard at approx. 3.5km - I pushed through and ended up finishing in 22:45..very little left in my tank to be honest!!
Cheers,
Andrew.
First goal..sub 20 min. 5k - TheEd - 20-05-2012
Hi Andrew, when doing self-tests, it would be good to use a course which is favourable for fast running and then to keep that route for future comparison
avoid a hill that takes out all the turkey stuffing
doing a test should always provide a positive after effect
onwards and forwards
TheEd
First goal..sub 20 min. 5k - Andy - 20-05-2012
Thanks for the feedback Ed.
Unfortunately Surrey Hills is true to its name - not too many areas without hills!!
I have something in mind for next time though, so no big deal.
What's in store for me this coming week?
First goal..sub 20 min. 5k - TheEd - 22-05-2012
OK .. then simply stick to the same course for the tests ..
have you recovered from everything and are you able to train without any complications?
increase the amount of 1k intervals to 6
6 x 1k Rest 60 seconds
4.20 to 4.30 per k
the next session will see a change in pace
Cheers
TheEd
ps.. slot this in for Wednesday if you have been unable to do a session
First goal..sub 20 min. 5k - Andy - 24-05-2012
Hi Ed,
Completed the set of 6 on Wednesday - no troubles, probably felt stronger than the last 5 I did which is nice.
Recovery doesn't seem to be too much of an issue for me luckily and I've no little injuries or anything of that sort.
Would I benefit from running say 5 times a week rather than the current 3-4 or should we just stick to the current load for the time being?
Thanks,
A.
First goal..sub 20 min. 5k - TheEd - 24-05-2012
stick to current format as 6 x 1k R60 is the first time you have done a full 5k paced quality session
when we come to the next time you do 6 x 1k it will be at a faster pace and we will have changed a few other things as well
enjoy
TheEd
ps.. Training
Friday: 30 to 40 minutes with the last 10 minutes at a quicker pace
Sunday: aim to run 1hr - easy & relaxed, simply time on feet
Rest Monday .. please provide feedback so we can look at Tuesday session
First goal..sub 20 min. 5k - Andy - 28-05-2012
Hi Ed,
Last 2 sessions completed with no problems and feeling fine today.
What's up your sleeve for this week?
By the way I will be holidaying in Bali for a week next week and it is pretty unlikely that I'll do any training
I leave next Tuesday and will be back on board the following Wednesday.
Cheers,
Andy