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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 - 18-06-2012
5km TheEd.
First goal..sub 20 min. 5k - TheEd - 18-06-2012
you have a tough session this weekend
you can run an easy day either today or tomorrow
20 to 30 minutes
Wed: Rest
Thurs: 3 x 2k Rest 90 seconds to 2 minutes
pace 4.10 per k = 8.20
look forward to the feedback from the session
TheEd
First goal..sub 20 min. 5k - Andy - 21-06-2012
Well that was a nice little session you cooked up for me wasn't it!
Completed the 3 x 2's tonight - 90 secs rest between 1 & 2; 2 mins between 2 & 3.
Pace was fine - I was able to hold it for the full 2km and finished each set with no real issues..comforting to know I can extend these faster sets past the 600m and 1km marks.
We'll see how I feel in the morning but I don't envisage any problems.
What's in store for the weekend?
Thanks,
A.
First goal..sub 20 min. 5k - TheEd - 21-06-2012
any time feedback, please?
would like to see how you went
:great:
after feedback will provide weekend training
Cheers
TheEd
First goal..sub 20 min. 5k - Andy - 21-06-2012
Pace was 4:10 / km on the dot for each set (treadmill - terrible weather at the moment!!).
First goal..sub 20 min. 5k - TheEd - 22-06-2012
Good stuff Andy
long run over the weekend (up to 1hr with last 15 minutes pace a little quicker) and then Rest Sunday and an easy 20 minutes on Monday then
6 x 1k on Tuesday
pace 3.55 to 4 minuter pr k
please provide feedback and enjoy
TheEd
First goal..sub 20 min. 5k - Andy - 26-06-2012
Hi Ed,
Herewith report on last few sessions.
Felt quite strong during the long run on the weekend, especially when I was "allowed" to run a bit quicker at the end
And tonight's 6 x 1kms:
Completed sets 1 - 4 @ 3:55 with 60 secs rest between.
Sets 5 and 6 were @ 4:00 and I needed 90 secs rest before each one..the 6th was tough to push through, but I got there.
Hopefully all is going to plan - looking forward to the next.
Cheers,
Andy
First goal..sub 20 min. 5k - TheEd - 26-06-2012
good session Andy .. you edging closer towards the sub 4 minute running
going to roll you through this week with a few aerobic sessions as your last 2 interval sessions have shown an improvement all round
Thursday: 30 to 40 minutes with the last 15 minutes quicker at around 4.20 per k effort max
provide feedback and then 2 weeks from the weekend to your event
enjoy and nice going
TheEd
First goal..sub 20 min. 5k - Andy - 29-06-2012
Hi Ed,
Ran for 30 mins last night with last 15 @ 4:20 as suggested. Had recovered from Tuesday's session and feeling fine today.
So this weekend..long run or something different?
Cheers,
Andrew
First goal..sub 20 min. 5k - TheEd - 29-06-2012
2 weeks to go, you can slot a longer run in this weekend
which means 1hr with the last 15 minutes quicker
would like to slot a further 1k session in next week as well
enjoy the weekend
TheEd