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+--- Forum: 5km Training (https://www.time-to-run.com/forums/Forum-5km-Training)
+--- Thread: Here we go again... (/Thread-Here-we-go-again)
Here we go again... - muralhape - 05-08-2015
Hey TheEd,
As so we've talked before, I'm gonna start the 5k training aiming a faster 3k, instead from the old 10k training.
Just have two observations to you Ed, I just have now to know the pace and the partials in the intervals, I don't have how to say the HR anymore, for now. And just have three days a week to training, but these days I usually can adjust to when I want.
The last two sessions of training were :
8 x 400m @ 3:45 R90s
2 x 1.5 k @ 3:55 R180s
Again thanks for the support and I'm really excited to be back to the training. I'm waiting for your thoughts Ed.
Regards,
FL
Here we go again... - TheEd - 06-08-2015
Hi FL, we use the same format as the 10k program however we only train over a 2 week cycle
Day 3 will be the 6 x 1k session or another 5k related session
then an hour run over the weekend, if you able to do 90 minutes easily, then great
Day 8 would be the 10 x 400m session, and then it changes
to Day 10: a session related to 1500m (have you a tartan track you can use?)
for now, over to you
TheEd
Here we go again... - muralhape - 06-08-2015
Hi TheEd, understood!
So... back from the training. I'm not happy.
Lap Distance Pace Rest
1 1k 4.15 90
2 1k 4.25 90
3 1k 4.18 90
4 1k 4.10 90
Annnd... that's it! The first two were pretty easy, specially the first, I was at 0.95k with 3.50 min and I've came fast in the 4th cause I knew It woulod be the last. My muscles were exhausted...
Ed, I'm a heavy and strong runner (1.83m w/ 95kg), not so good in long distances intervals ( As we did today) I'm way better in sprints. That's why I wasn't running longer distances, the longer was on last Tuesday when I did the 2 x 1.5k
I'm sure now we starting the program I'm gonna get better pretty soon.
Looking for you thoughts and towards the 60 - 90 min easy on Sat.
Best Regards,
FL
FL
Here we go again... - muralhape - 08-08-2015
Hey Ed!
As told, one easy hour running.
60min 10.2k Avg Pace 5.53
So, Tuesday 10 x 400 right? which pace and how much rest between the sets?
A great weekend to you sir!
Regards,
FL
Here we go again... - TheEd - 10-08-2015
400m pace at 10 seconds per k quicker than the 1k session
Rest 1 minute inbetween
hopefully you are able to do this session on a tartan or grass track
TheEd
Here we go again... - muralhape - 11-08-2015
Hey Ed,
So I had a great workout today, tried to stick @ 4.10 but as is short range I went a little bit faster and took me 4 laps to stick in a steady pace. :mmm:
As you can see below,
Lap Time Pace Rest
1 93s 03:52 60
2 97s 04:02 60
3 98s 04:04 60
4 98s 04:04 60
5 94s 03:54 60
6 94s 03:54 60
7 96s 04:00 60
8 95s 03:57 60
9 95s 03:57 60
10 90s 03:46 60
The first four laps came without much effort, #7 and #8 I've needed to be pretty focused to maintain the pace, the last lap I've maintained the pace until 0.3k and gone faster in the last 100m, I wanted to close strong.
Btw, I made the training in a grass track as you asked to me before Ed. About the Thursday's schedule, you had told that gonna be a 1500m related, can you explain me more detailed ?:please:
Cheers!
FL
Here we go again... - TheEd - 12-08-2015
Thursday session: make sure to warm up decently before the session
and do strides to prepare yourself
session: . 400m Rest 2 minute then 300m Rest 2 minute then 200m x 2 with Rest of 3 minutes between sets
pace: 400 = 84/86 . 300 = 63/64 . 200 = 42/43
this session is to develop 1500m speed
please ask questions for further clarity
TheEd
ps.. great that you have a grass track
Here we go again... - muralhape - 12-08-2015
Hey Ed,
Let me see if I get it Ed, the season is 2- times of 400 + 300 + 200 with the rests that you have said before, am I right?
In advance, I have two others questions, we gonna close the 2-week cycle, what will be the session on Saturday? and Day 1 in the new cycle still is a easy run, 45min?
Best Regards,
FL
Here we go again... - TheEd - 12-08-2015
you have it right
Saturday .. test yourself from 1500m to 5000m .. time-trial
Day 1 .. easy run, can push it up to 1hr if you wish
please keep the questions coming in
TheEd
Here we go again... - muralhape - 12-08-2015
Great then!!
Ed, as my main idea its to make a better 3k then on Saturday I'll do a time-trial with a 3k session. Any thoughts about pace on this, maybe the pace from 1k interval (4.20 - 4.30)?
Back to you tomorrow with the resume from the session.
Regards,
FL