sub 40 10 k. Please advise

[TheEd]

I don't know robbie but I see this as an improvement so I wouldn't be too harsh on yourself and you have got here despite all the Xmas excess

a good thing would be to take your weight so you are able to establish your 'fighting weight' for the future

your best weight when you feel you are running at your best

This may alter quite considerably the more fast your sessions become

19:51 is not a bad start for 5k

considering on the 18/12

Lap 1 time 4:02 avg hr 149 max hr 166
lap 2 time 4:02 avg hr 164 max hr 167
lap 3 time 4:04 avg hr 167 max hr 170
lap 4 time 3:57 avg hr 171 max hr 174

there is definite progress

new cycle starts again Day 3 Thursday

4.00 to 4.10 per k for the 2000's which works out to 8.00 to 8.20

then for the 1000's it will be 10 seconds quicker, so 3.50 to 3.55 mins per 1000

There is actually no need to go faster currently however if you are able to shoot back your weight and weight change before starting the sessions I can assess a few things better

TheEd

[robbie_1000]

Hi,

Today will be Day 14 on the program a 30min easy run. I was going to follow the program to the end and on race day run a fast 5k (as there are no 10k races yet).
Then i was going to repeat the full program again asking for your advice if i should up my pace on the quality sessions or just repeat what i did last cycle.

However - Above are you saying that i should instead of finishing the full cycle stop and start the cycle again and this thursday aim to do the 5x 2k sets?

Thanks for the help so far.
Rob

[TheEd]

Hi Rob

you ran a sub 20 minute 5k .. so consider that sufficient and then start the new cycle on Tuesday .. with Day 3 on Thursday being the 2000 session

it serves no purpose to have an easy week and then to run a further fast run next Saturday

you progress looks promising

Please ask questions if you would like clarity

Regards

TheEd

[robbie_1000]

I did half hour easy run yesterday. Shall i rest up for today then? Kicking off the new cycle tomorrow?

Thanks
Rob :-)

[robbie_1000]

Oh my weight after xmas excess is 12stone 9. I kinda feel best weight in the past has been around 12stone 4. I can't shift any lower than that as i'm quite a heavy build if that makes sense.

Cheers
Rob

[TheEd]

robbie believe me when I say once you start running faster with progress you will become leaner



TheEd

ps.. rest up if you desire won't do any harm or simply do a 30 min easy

[robbie_1000]

Hi

I did 60mins easy today worked out to 12k. avg hr 137 max hr 143.
I have caught a cold but don't want to let up on the training.
Got sore throat, nose blocked at times then running at other times...and an army of green bogey discos in the back of my throat! yuk i feel awful... not fair grrrrrr

so not expecting much over the next few days... :-(

[TheEd]

robbie this is your body telling you to take things a little easy

drink lots of fluids during this period and see whether you can put some extra Vitamin C into your system

Please keep me informed of progress as we need to be cautious when returning to exercise especially if the cold turns to an infection (yellow/green colour)

Good luck

TheEd

[robbie_1000]

I'm not giving up i don't feel brill but have done as u said and got some extra vit C. Plenty of fluids too - i'll see how the 30mins easy goes tonight.

Cheers again
Rob

[TheEd]

OK .. if you begin to get aches and pains in the legs while sitting around rather cancel the session

a cold is fine however an infection is fatal

Keep tabs on things

TheEd