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+--- Thread: Sub 20 min 5k, 3 runs a week (/Thread-Sub-20-min-5k-3-runs-a-week)
Sub 20 min 5k, 3 runs a week - TheEd - 09-11-2011
it is sincerely your choice .. the 4k may give you a better idea of how ready you are for racing a 5km
so there we go a 4k over the weekend and then next Tuesday you can shoot out a 1500m test
so you have the best of both
TheEd
Sub 20 min 5k, 3 runs a week - GavMoon - 14-11-2011
Nice idea to run both. Ok so I ran the 4km on Saturday at a nearby track (found a second one luckily as the first choice was hosting a school sports day!). Time was 16'19" - not sure how that fits in with expectations but I was fairly pleased with it.
After 2 laps my hammys started feeling a bit heavy.
After 5 laps I felt like stopping.
The last lap I felt a bit sick.
It was pretty warm and sunny (mid afternoon) and a fair bit of wind too.
From the lap times (below) it looks like I started ok and then struggled to keep it going.
Calves are a bit tight but no other issues really. I'll do the 1500m tomorrow.
Cheers.
1:33.2
1:36.0
1:36.6
1:37.0
1:38.5
1:39.0
1:39.6
1:39.8
1:39.7
1:39.3
Sub 20 min 5k, 3 runs a week - TheEd - 14-11-2011
this is a significant overall improvement and certainly something to be pleased about
maybe consider having an extra day recovery so the calf muscles loosen up
well done
TheEd
Sub 20 min 5k, 3 runs a week - GavMoon - 16-11-2011
Thanks for the encouragement TheEd. The problem in the past has been avoiding injury to build up consistency and sustain the training. Of course I've never had an expert telling me what training to do either ;-)
1500m today, 5'24". Sound ok? I did it on the treadmill so started at 16km/h and ended up at 17.5km/h. It felt pretty ok overall. Not a lot to comment on really. Not as painful as Saturday's 4k.
I'll keep the easy run tomorrow if that's ok.
Cheers.
Sub 20 min 5k, 3 runs a week - TheEd - 16-11-2011
both tests went well .. the 1500m aim should be to get below 5 minutes and this will probably be the tougher of the 2 to improve
though with achieving that your 5k will also be a great deal easier and quicker
onwards and forwards and take things easy for the next few days to get complete recovery
pop your next run in tomorrow or over the weekend
we start a new cycle from next week with the intention of building on the weekend 'longer' runs .. getting that up to 1hr without problems
nice going
TheEd
Sub 20 min 5k, 3 runs a week - GavMoon - 20-11-2011
I also thought 5 mins would be a good 1500m target, and that felt adequate until I found out that the junior boys school standard in the UK is 4'36"! I did an easy half hour on Thursday and could still feel the effects of the previous day's 1500m effort so I've been taking it easy. A bit of cycling and gym but nothing else. Looking forward to the new cycle and Tuesday's quality session.
Cheers,
Gavin
Sub 20 min 5k, 3 runs a week - TheEd - 20-11-2011
don't read much into a 4.36 1500m as this is easy 'around' an 18 minute 5k equivalent
try to recover first before looking at doing the next quality session
so let me know Monday how things are going
TheEd
Sub 20 min 5k, 3 runs a week - GavMoon - 21-11-2011
Hi TheEd, the weekend was good and I'm feeling relaxed and ready to go. It was just a bit of fatigue on Thursday as it was the day after the test.
No aches and pains so let me know the plan for tomorrow.
Cheers.
Sub 20 min 5k, 3 runs a week - TheEd - 21-11-2011
OK .. you can do this session either tomorrow or wendnesday
this will be a tough session
5 x 1k @ 4.00 to 4.05 per k with Rest 60 seconds
not sure where you will do the session however good luck
enjoy
TheEd
Sub 20 min 5k, 3 runs a week - GavMoon - 22-11-2011
Hi TheEd,
That was a little gem you cooked up wasn't it! The longest distance, shortest rest and fastest pace so far
You were right, it was a tough session. 60 seconds isn't much of a rest is it. I'm not sure if it was as hard as last week's 4km but it wasn't far off.
I had to do it on the treadmill, so ran at 15km/h.
The first km felt ok although the pace felt fast (it always seems faster on the treadmill than outdoors I find..)
By the second one it was hard work, but still doable.
The third and fourth were hard on the legs but I think I'd found a rhythm (and was used to the hard work/pain) so they weren't too bad.
The fifth was hard on the legs and lungs.
Breathing was fairly relaxed on the 1st. On the 2nd, 3rd and 4th it started at 3 strides per breath then went to 2 strides per breath after 3-400m. On the 5th it was 2 strides per breath throughout and deep by the end.
There wasn't time for many HR measurements but it was low 140s before the start of the 2nd, 3rd and 4th kms. But it was still above 150 at the start of the 5th.
Not sure how accurate the treadmill HR monitor is, but it was showing high 180s (191 at one point) right after the 5th interval. Seems consistent as I would say I was 90-95% effort on that last one. It was back to 120 after a couple of minutes though.
I have no idea how I'd ever drink any water while running that fast!
Glute med is a bit achy now actually (a few hours after) but I think that might be more related to squats over the weekend. I didn't notice it while I was running.
Cheers.