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+--- Thread: Sub 20 5k (/Thread-Sub-20-5k)
Sub 20 5k - TheEd - 03-11-2013
magic Becky, how were you able to balance your weekend?
all the best
TheEd
Sub 20 5k - runninggirl - 03-11-2013
Hi TheEd,
Thanks for following up. I ended up doing the 5k paced run on Friday in 21:58. It felt fairly good. I took Sat as a rest day and then today(Sunday) I ran for 80 min. I got carried away because I was running with a group. I kept it easy and I figured it would be ok since I am used to doing longer runs. I plan on doing 30-40 min easy tomorrow then for Tuesday I am not sure if I should do 3 x 5 min or the 400s?
I have a 5k race on Saturday.
Becky
PS a couple of things I have discovered while going through the cycles of this program:
1. Taking Saturday off (the day before my long run) helps with the quality of the run.
2. I can run 40 min easy on days which call for 30 min without affecting the recovery.
Sub 20 5k - TheEd - 03-11-2013
Hi Becky, for the easy runs, stick with less for now .. you must believe that you will get the various times according to training before considering further load
with recovery in-between you allow for the 'talent' to shine through
once you have achieved a level and go through the build-up, the easy runs increase to 1hr runs, however we must get the results from the 1st level before moving up and training further
as for the session, consider the 3 x 5 minute session for now
less is better for now, freshen up and get the results
on we go
TheEd
ps.. let's get a result the end this week ..
Sub 20 5k - runninggirl - 03-11-2013
That sounds good. Should I do the 5 min repeats at 5k or 10k pace?
Sub 20 5k - TheEd - 04-11-2013
5k pace with 2 to 3 minutes easy in-between
instead of focusing on speed, focus on form and being as relaxed as possible at the speed, rather get the form right and the speed slightly slower
on we go
TheEd
Sub 20 5k - runninggirl - 05-11-2013
Hi TheEd,
I ran the 3 x 5 min workout today. This time around I shortened the rest to 2 min instead of 3 min. Here are the results:
1. 4:20 per km
2. 4:00 per km
3. 4:07 per km
Definitely did not run as fast as last time I did this workout but don't know if it was because I had a minute less of recovery between each repeat?
My plan is 40 min easy tomorrow, Thursday 6x1 min fast/slow. My guess is i should try for 4:05-4:07 pace for the min repeats?
Friday rest day and then Saturday 5k race.
Sub 20 5k - TheEd - 05-11-2013
for the 1 minute, try to relax at speed, do not try to run fast, instead try to 'float' at speed
afterwards see what pace you ran at
try come out of the session feeling positive and assured
TheEd
Sub 20 5k - runninggirl - 07-11-2013
Hi TheEd,
I did the 6 x 1 min today and floated through the speed as you suggested. My efforts ranged from 4:09-4:29 per/km pace. The first 3 were slower and the last 3 were faster at the same effort. It felt like a 10k pace effort. I didn't push it too hard as to not ruin my race on Saturday. I will take tomorrow as a rest day and then report back after the race on Saturday.
Thanks,
Becky
Sub 20 5k - TheEd - 07-11-2013
good stuff Becky
have a good one and enjoy
TheEd
Sub 20 5k - runninggirl - 09-11-2013
Hi TheEd,
I am not sure if you will get this before my race today but I wondered if you had any suggestions in how I should approach the race in regards to pacing etc?