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+--- Thread: Where do I start? (/Thread-Where-do-I-start)
Where do I start? - Old Timer - 03-10-2008
G'day Ed,
Thanks for this forum.
I'm a once-upon-a-time racer, looking to get back to something more structured after many (like 16) years away from road racing. I ran a 4k effort on tartan about 5 weeks ago. Final time was 13:08.6. k splits were 3:12, 3:19.1, 3:21.4, 3:16.1
I like the idea of working through one of your programs and have an 8k race in mind on the 26/10. Then hopefully some 10's after that.
Where am I at? I'd like to tackle the sub 33 program, 'cos sub 33 would be a medium term goal. Could I start there, or would you recommend the sub 35?
Cheers
Where do I start? - TheEd - 04-10-2008
Hi old timer
a nice 4k time-trial to work from. I would definitely recommend starting with the sub 35 minute program and especially according to what training you have been doing till now.
So, what training have you been doing till now and then we can maybe modify the training sessions for the sub 35 minute program and the restructure after the 26th
Over to you
TheEd
Where do I start? - Old Timer - 05-10-2008
Hi Ed,
Thanks for the quick response.
Training has been pretty haphazard. A couple of years of injuries behind me I started running again sometime late June. Since about mid August I've run 5-7 times a week. One treadmill session each week of 4mins hard/90 secs easy (5 reps). Then the occasional 4 or 5k effort on tartan, and the rest just steady runs between 30-60 minutes.
So ... I'll just leap into the sub 35 min program on Wednesday, aiming to race 8k on Sunday 26/10?
OT
Where do I start? - TheEd - 05-10-2008
yes, you should be OK but let's have feedback and then we can start with things after the 26th
Cheers
TheEd
:mrburns:
Where do I start? - Old Timer - 06-10-2008
cool.
So tomorrow start with the easy distance run. If aiming for 35:00 10k, I'm assuming the long run is at around 4:30/km pace? So, if I'm on the treadmill then 75-90 mins at about 13.5?
cheers
Where do I start? - TheEd - 07-10-2008
If at all possible, let's have a 4k time-trial so we can adapt the pace for you
:please:
Till then
TheEd
:mrburns:
Where do I start? - Old Timer - 07-10-2008
Another one Ed? Is the one I gave you too long ago? I used it 'cos it was the most recent I did when I was reasonbly fresh and the weather was reasonable.
I did 13:18 4k on 21/08, 13:08 4k on 28/08, 16:58 for 5k on 07/09 (tired after long run day before), 13:21 4k on 18/09 (insanely windy and raining). Haven't done one since, but have run every day bar 2.
I was keen to start the program tomorrow 'cos I have a nice 8k race picked out for day 19 if I do.
What do you think?
Where do I start? - TheEd - 07-10-2008
my apologies .. an old timer moment
oooops
Thursday 2000m session
And correct about the pace 1minute added to 3.30 per k (10k time) to give 4.30
however in your scenario I would run slower and focus purely on 'time on feet' until going onto the next cycle
adaptation is most important
Hope this helps
Cheers
TheEd
Where do I start? - Old Timer - 07-10-2008
oops. Didn't see that in time! Oh well - 90 mins this morning on treadmill at 13.5kph Distance 20.2km Felt very easy pace. Just a long time! :p
Where do I start? - TheEd - 08-10-2008
my apologies for that OT
best not to do the 2000m session today (Thrusday) if you ran 90mins on Wednesday
are you able to maybe put it in on Friday?
Cheers
TheEd