First goal..sub 20 min. 5k

[TheEd]

Definite adaptation to the training

nice to see

Thursday: 30 minutes easy then last 10 minutes quicker

have you anything planned for the weekend?

Cheers

TheEd

[Andy]

Hi Ed,

Not too much on for the weekend - getting slammed at work at the moment and really look forward to the down time each week. Running is providing a great release though, especially the speed work!

A

[TheEd]

you can do a paced run on Saturday

or

you can test yourself over 5k

over to you

TheEd

[Andy]

Hi Ed,

Hope you had a nice weekend.

I decided to run the 5km to see how things were progressing.

I managed a more "sustainable" first km this time (compared to the 4km a few weeks ago) - approx. 4:20 today.

An unfortunately positioned hill made me really work hard at approx. 3.5km - I pushed through and ended up finishing in 22:45..very little left in my tank to be honest!!

Cheers,

Andrew.

[TheEd]

Hi Andrew, when doing self-tests, it would be good to use a course which is favourable for fast running and then to keep that route for future comparison

avoid a hill that takes out all the turkey stuffing

doing a test should always provide a positive after effect

onwards and forwards

TheEd

[Andy]

Thanks for the feedback Ed.

Unfortunately Surrey Hills is true to its name - not too many areas without hills!!

I have something in mind for next time though, so no big deal.

What's in store for me this coming week?

[TheEd]

OK .. then simply stick to the same course for the tests ..

have you recovered from everything and are you able to train without any complications?

increase the amount of 1k intervals to 6

6 x 1k Rest 60 seconds

4.20 to 4.30 per k

the next session will see a change in pace

Cheers

TheEd
ps.. slot this in for Wednesday if you have been unable to do a session

[Andy]

Hi Ed,

Completed the set of 6 on Wednesday - no troubles, probably felt stronger than the last 5 I did which is nice.

Recovery doesn't seem to be too much of an issue for me luckily and I've no little injuries or anything of that sort.

Would I benefit from running say 5 times a week rather than the current 3-4 or should we just stick to the current load for the time being?

Thanks,

A.

[TheEd]

stick to current format as 6 x 1k R60 is the first time you have done a full 5k paced quality session

when we come to the next time you do 6 x 1k it will be at a faster pace and we will have changed a few other things as well

enjoy

TheEd
ps.. Training

Friday: 30 to 40 minutes with the last 10 minutes at a quicker pace

Sunday: aim to run 1hr - easy & relaxed, simply time on feet

Rest Monday .. please provide feedback so we can look at Tuesday session

[Andy]

Hi Ed,

Last 2 sessions completed with no problems and feeling fine today.

What's up your sleeve for this week?

By the way I will be holidaying in Bali for a week next week and it is pretty unlikely that I'll do any training
I leave next Tuesday and will be back on board the following Wednesday.

Cheers,

Andy