A new goal

[IamWill]

I'm also happy with the progress. Now running more than 80 km per week and it's the first time that I'm running this kind of mileage. It feels better and better.
An easy 14k @ 4:55 min/km (average HR 142) yesterday and a very easy 12k @ 5:25 min/km (average HR 130).

Looking forward to doing the track work-outs, but still about two weeks of base building to go.

Cheers,

Will

[TheEd]

this is good to read and I look forward to reading about the fartlek sessions and how those go

TheEd

[IamWill]

Hi TheEd,

I covered 12.4 k in yesterday's 60 min easy run (4:50 min/km, HR 143) and the 5 * 8 min @ 75% today. Even though I had plenty of km in my legs, this run went smoothly. Including warm up & cool down, I covered 13.3k in exactly an hour. Splits for the blocks:

block km pace HR maxHR
8m 1,97 4:03 154 161
2m 0,35 5:46 147 161
8m 1,95 4:06 153 162
2m 0,34 5:57 145 159
8m 1,91 4:11 155 162
2m 0,34 5:54 146 158
8m 1,94 4:08 158 165
2m 0,36 5:38 154 166
8m 1,99 4:01 161 167
2m 0,31 6:31 150 167

I started out with a HR of 134, the HR I had at the end of 2m rest blocks were: 137, 136, 140, 146, 142. Seems ok, right?

Cheers,

Will

[TheEd]

this is all looking pretty good

lot to look forward to

TheEd

[IamWill]

Hi TheEd,

Back at home now and getting ready for a new cycle. I'd like to focus on a race on 30th of september, so I wonder whether I should wait with starting untill 3 weeks before the race. Suggestions are very welcome.

I just ran 4k to see where I'm at. It was my 2nd run today (in the morning I ran 5k, including running drills & some repeats on a small hill), so the legs weren't totally fresh. I also feel I could have gone a bit faster, because sometimes I lost my focus (I was running near the football stadium and there was a game, so that area was full of cops with police dogs, which looked like they would love to have some runner's legs as a starter before attacking the main course hooligan dish). Anyway; here the data:
2k warm-up @ 4:55 pace (HR 140)
4k @ 3:50 pace (HR 168, max 177)
(for comparison: during a 10k race my average HR is about 177 and the max above 180).

Curious about your thoughts on where I'm at and what should be my goal time for the 30th of Sept!

Cheers,

Will

[TheEd]

Consider going straight into the cycle from next week and jump into the 2k session Thursday .. after that session we should be able to see exactly where you standing

so consider starting @ 4 minutes per k for the 2k session

8 minutes per 2k

and then see if you able to go a little quicker over the last 3 x 2k

over to you

TheEd

[IamWill]

Hi TheEd,

Finally was able to do my 5*2k session. busy weeks... A quick review:
---pace---HR---HRstart--HRmax
1. 3:43---164---100----175
2. 3:41---168---116----179
3. 3:41---172---132----180 (1600m... I missed a lap and only found out now:noway
4. 3:46---173---135----182
5. 3:45---176---141----182

It would be great if you could let me know what you think about this and how to approach next week's 1k session.

Cheers,

Will

[TheEd]

with the 1k session, you can look to run 10 seconds per k quicker than the 2k average pace

so 3.30 to 3.35 per k should do for you

how are you feeling after the longer run over the weekend?

cheers and enjoy

TheEd

[IamWill]

Didn't manage to fit in a long run this weekend as I was working a lot, had a new group of beginning runners to coach. Except for the walk/run training sessions with the beginners, a slow 8k (HR below 125) with together with a friend is all I managed to do. I'll try for a long run tonight or tomorrow morning.

Thanks for the advice on the 1k session, that's also what I had in mind. Let's see if I manage. That would be great...

Cheers
Will

[IamWill]

Hi TheEd,

Just did my 6x1k. It went nice and easy (should I have pushed it more?).

time HRave HRmax
3:30 167 176
3:31 167 178
3:30 168 178
3:30 (pressed pause instead of lap on garmin, but felt on pace, pause afterwards was about 70s instead of 60s due to confusion...).
3:30 165 178
3:25 171 182

What should I aim for in my 5k paced?

Cheers,
Will

PS our international running survey is online