Hi TheEd,

Again, thank you for your dedication to this website. It has absolutely provided me the necessary guidance and tools to get back into this awesome sport.

I just completed day 3 of my third cycle in the sub40 program. See below for some pertinent information:

33m, 155lbs, 5'10"

90s rest after each 2km set below

KM 1 | KM 2

3:51 | 3:59

3:49 | 3:53

4:01 | 4:05

3:49 | 3:53

3:52 | 3:59

I honestly do not know what happened in the third set - I felt like I was moving the same and the pain was identical. Perhaps my body was holding back OR my watch lost GPS signal... anyways I won't be too hard on myself for this.

I was aiming to run sub40 in a 10km race exactly one month from now - that race has now been cancelled, which is a shame because I feel like my training has been going SO well thanks to your programs.

My goal is to continue with the program and aim to run the same race next year in sub38. Last cycle's 5km time trial I ran 19:33.

Questions:

1. Please confirm that I should not simply continue running the sub40 cycles, but rather take a 3 day break after (this cycle?) and start again with the off-period and build up.

2. Sometimes I truly have to listen to my body and I skip a day (95% of the time it would be an easy day), but I usually just shift the entire schedule by one day. Is this ill advised?

3. Which day would you replace with specific hill sprint workouts?

4. Is sub38 a physical/human possibility within a year's time (assuming I stay healthy and committed) or is that jump too elite?

Again, thank you for your programs. The last 4 months of running have been a real joy for me, in part thanks to you and this site.

Hi theEd

Thank you for your very thoughtful responses.

1. Given all races are currently suspended, I'll go to the off-training and build up after the completion of this cycle. My body I think could use the break given I've been running very consistently the last four months.

2. I will follow your guidance on sticking to days.

3. Some of the races in my city are very hilly, so I was really just inquiring whether I should be preparing in any way for them. Understood that your program is more generic in nature due to it being in an online medium. I will think about how to perhaps adapt part of the program for me personally. With respect to hill sprints, my old track club used to run about 150 metres up a fairly steep grade, jog slowly back down, and repeat 4/5 times. All on grass.

Thanks again, and I'll chime in with more questions as I go. I completed the 6x1k yesterday with very consistent results at 3:50 per km, except the last km where I pushed a little to 3:45.