Half marathon training

[Héctor]

Hi TheEd. I'm sorry for being absent these last weeks, but wasn't able to run that much due to other commitments. Anyway my hamstring seems to be ok now. A couple of runs now and then (did the 10x400 on tuesday, as always most of them faster than I should). Yesterday went for another time trial, that I failed to end :noway:, but by 3k I was at 11:41. I will try to begin another cycle this week, I suppose I should maintain my last 2k and 1k paces.

Yesterday splits:

Warm-up 4,4k in 24' , some skipping and striders and then the intended 4k ended at 3,08 in 12' 2" as follows:

1) 3' 49" avghr 164 maxhr 174

2) 3' 59" , 173, 175

3) 3' 53", 177, 179

4) 75m in 21"

Rgds.

Héctor

[TheEd]

let's see if you can pop a 4k in maybe tomorrow (Tuesday)? would that be possible

so we have a line from your 4k to work from

TheEd

[Héctor]

Ok then, I'll try again tomorrow.

[Héctor]

Completed the 4k tt in 16:11, after a 3,7k warm-up

splits

1) 3:54, avghr 161, maxhr 177

2) 4:06, avghr 171, maxhr 173

3) 4:10, avghr 173, maxhr 174

4) 4:01, avghr 175, maxhr 178

very irregular pacing... maybe I was a little tired (ran at 10:15 pm)

[TheEd]

OK .. now you have the 4k and we can work from there .. don't be too hassled by the slower paces to start with

2k session 4.20 per K = 8.40

you can do this on Thursday if you feeling relaxed, if not then let me know and we can consider starting with a new cycle next week rather

over to you

TheEd

[Héctor]

I think I'm not ready for 3 fast (for me) running days in 6. I prefer to wait and begin next week.

Rgds.

Héctor

[TheEd]

not a problem Hector .. whenever you ready

TheEd

[Héctor]

Hi. There is an 8k race next saturday that I may do (kind of cross it's part on a sand horse track, then some dirt and tarmac, 2 4k laps), ¿What would you suggest me to do these days?. Since my tuesday night run only ran yesterday 10k easy.

Rgds. Héctor

[TheEd]

if you trying to get back into rhythm and you want to get some training in and then take part in the race (and the race is not that important)

then you can do 6 x 1k @ current 5k pace with Rest 2 minutes

session on Tuesday

hope the session is enjoyable

TheEd

[Héctor]

As you suggested, did the 6x1k tonite (tuesday night), with 2' rest

Warm-up 17:30 minutes then

1) 4' 02", avghr 156, maxhr 174, min 94 after 2' rest

2) 4' 07" , avghr 154, maxhr 167, min 97

3) 4' 03", avghr 157, maxhr 168, min 102

4) 3' 59", avghr 158, maxhr 168, min 106

5) 4' 03", avghr 158, maxhr 170, min 111

6) 4' 01", avghr 159, maxhr 170, min 107 after 2' rest.

I suppose should do the 6x1' fartlek on thursday.

Rgds,

Héctor