Sub 45 by 23rd September 2012

[Boony]

Ok, thanks for the extra day off

I'll post an update after the 5 x 1K interval workout on Tuesday, planning on working at the suggested 4:45-4:50/k w/ 90sec rest.

Cheers,

Nick

[Boony]

Morning TheEd,

just a quick update after completing 5 x 1K training this morning.

Fri - Rest
Sat - 1:31.10 - 15.05K
Sun - Rest
Mon - Rest (was supposed to be 30 mins easy)

Tue - 5 x 1K @ 4.45-4.50 per/k with 90sec rest, splits below

1. 4:17
2. 4:40
3. 4:44
4. 4:48
5. 4:40

Felt good, and was able to finish strongly which I was happy with.

For the rest of the week its

Wed - 30min easy
Thur - 30min easy
Fri - Rest
Sat - 5K paced run
Sun - 10K easy

Any advice on the time I should be aiming for the 5K run?

Cheers,

Nick

[TheEd]

pace for 5k on Saturday .. aim for 25 minutes

hopefully it is a decent session .. no need to run further than 1hr on the Sunday after 5k

TheEd
ps.. run the first 4k @ 5 minutes per k and then if you feeling good then pick up over the last 1k

[Boony]

Ok, sounds like a plan...should be good as long as I can control my pace over the 1st 1K.

Will provide an update on Monday to let you know how it goes.

Enjoy your weekend,

Nick

[Boony]

Hi TheEd,

I'm away this weekend, so won't have my normal grass track to use for the 5K paced run, is it ok to use a treadmill?

Alternatively, if its not ideal, I will be back home on Sunday so is it worthwhile holding off for a day?

Thanks,

Nick

[TheEd]

you can hold off for a day if you want or else you can do it on a treadmill

cheers

TheEd

[Boony]

Hi TheEd,

just finished the 5K paced run in 24:53, was able to put in a faster last 1K as suggested.

My next race is a 10K on Sunday, hopefully I can give breaking 50mins a good go!

Cheers,

Nick

[TheEd]

use your experience from the 5k paced run in preparing for your plan of action for the 10k race

enjoy

TheEd

[Boony]

Hi TheEd,

Will do, have an idea of how I want the race to go so hopefully i follow through with it.

I may be getting ahead of myself here, but I entered races before I found the 3 week cycle programme here, so the races do not fit into the 3 week cycle quite right.

if I plan to start the 3 week cycles to work in with races it leaves me with spare weeks, 1 week next week and then 2 x 2 week periods after the 1st and 2nd cycles.

What would you suggest is best for the inbetween weeks?

Cheers,

Nick

[TheEd]

after this race we will shuffle the sessions to accommodate the events

TheEd