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+--- Thread: 5k in Sub 25 minutes (/Thread-5k-in-Sub-25-minutes)
5k in Sub 25 minutes - TheEd - 22-06-2012
enjoy the experience Sal ...
have a nice weekend
TheEd
5k in Sub 25 minutes - Sal - 23-06-2012
Hello All
Quick question on trainers.
I have read an article on specific racing trainers which are much lighter and good for use at races.
I just wondered what the views were on the forum. Do they make that much difference or are they just for the elite?
At the moment I have just the one pair of trainers which I use for everything.
Thanks
Sal
5k in Sub 25 minutes - TheEd - 23-06-2012
Sal .. stick to your training shoes
however, if you looking at buying a pair of shoes for racing
then get a 2nd pair of trainers and the pair that gives you the nicest feel, reserve that for your quality sessions and races
it's a personal thing but it can give you the mental edge
enjoy
TheEd
5k in Sub 25 minutes - Sal - 24-06-2012
Todays race was hard.
The race started and finished on the track in an athletics stadium which was great but the remaining 4k was through a quarry and then fields. Unfortunately it had been raining all last night so the field was very boggy, so there was a lot of dodging pot holes and slipping and sliding through the muddy field.
My time was 26:50, which in hind sight I'm not dissatisfied with considering the terrain.
Onwards and upwards....
My next race is a 5 mile(approx 8km) on 12th August - which is 7 weeks away, so time for 2 complete cycles. I might need some help on how to "use/lose" the additional week and also what to do on the weekend at the end of the 1st cycle when I should race. May be a 4k time trial to see where I am in preparation for the final cycle before the race.
Thanks for all your help.
Sal
5k in Sub 25 minutes - TheEd - 25-06-2012
Hi Sal .. not much fun when the course is so challenging that you can't get a marker on things .. if you like you can do a 4k time-trial this coming weekend
so this week roll through a routine according to how you feel and book Saturday as a test
then go into the 2 x 3 week cycle
how does this sound?
TheEd
5k in Sub 25 minutes - Sal - 25-06-2012
Sounds good to me.
I'm sure on a lovely summers day it would have been a very pretty route, unfortunately I missed the views of the lakes and the countryside as I was too busy looking at my feet
The good news is that my legs feel fine today, so my recovery is definately improving.
Thanks for the advice.
Sal
update - just seen the official results and looking through them I was actually 8th female home, so quite pleased with that
5k in Sub 25 minutes - Sal - 30-06-2012
Hi
After an easy week of mainly 30 minute runs, I took the 4k time trial this morning:
Total time was 20:02 and the splits as follows:
5:00 5:22
4:58 5:19
5:00 5:14
5:04 5:11
Was really pleased with this compared the first 4k time trail I took 4 weeks ago (previous times above in red)
Kind regards
Sal
5k in Sub 25 minutes - TheEd - 30-06-2012
nice going Sal .. edging closer and closer to sub 5 minute per k running for 4k
are you ready to roll towards a training cycle from next week?
Cheers
TheEd
5k in Sub 25 minutes - Sal - 30-06-2012
Hi The Ed
Yep, I'm good to go and get started on another cycle.
The only slight change, if its OK is that I notice the cycle is geared towards racing on a Saturday, as all my races are on Sundays, is it OK if I do my hard training on Wednesdays and Fridays, as opposed to Tuesdays and Thursdays - it also makes it easier for me at home as my husband tends to run on Tues & Thurs. It will just mean that I'll need to find a bit of time on a Monday for one of the longer runs, but that will be fine.
Thanks
Sal
5k in Sub 25 minutes - Sal - 01-07-2012
Hi The Ed
I've had a go at looking at the cycle and setting it up for the coming weeks - Is there anywhere I should make any changes? Also I'll feed back as I'm going so can make any adjustments as necessary as I go:
Starting 1st July
Sunday - 40 mins easy
Monday - Rest (pilates)
Tuesday - 30 mins easy
Wednesday - 60-70 mins easy
Thursday - 30 mins easy
Friday - 3 x 2k at 5:05-5:10 pace with 2mins rest
Saturday - rest
Sunday - 1hour 30mins easy
Monday - 30 mins easy
Tuesday - 30 mins easy
Wednesday - 5 x1k at 4:55 - 5:00 pace with 90secs rest
Thursday - 30 mins easy
Friday - 30 mins easy
Saturday - 5k paced
Sunday - 10k easy
Monday - rest
Tuesday - 30 mins easy
Wednesday - 3 x 5 mins at 5:05 pace with 3 mins recovery
Thursday - 30 mins easy
Friday - 30 mins easy
Saturday - rest
Sunday - (no race, so 4k time trial)