Sub 20 5k

[runninggirl]

Hi TheEd,

I wanted to report back after my race today. It was a 6k with a variation of up and downhills. My time was 24:28. Again my Garmin came up short with 5.6k instead of 6k. I am beginning to wonder if it is my Garmin that is off since that is 3 races in a row that it was off but hard to say. I am fairly happy with my race today since I had the 3x2000 workout Thursday so I wasn't entirely fresh for the race today.
According to the plan there is a 90 min run in between the 2000 workout & 1000s which are scheduled on Tues. I am wondering since I did a race today if I should run up to an hour easy tomorrow & Monday & then the 1000 workout on Tues but am not sure at what pace? I am not sure how to proceed since I raced today. I look forward to your feedback.
Thanks for all of your help.

Becky

[runninggirl]

Just a quick update. I have decided to take a rest day from running today(Sunday) I am feeling tired from the race yesterday and my quads are a little sore. I may go lift weights later and/or cycle for some active recovery. I am wondering if I should do the long run (90 minute) tomorrow (Monday), then 30-40 minutes easy on Tues, then push the 1000 workout to Wed?

[TheEd]

have you got the pace for the 1000m session

Tuesday (tomorrow) would be the training day

over to you

TheEd

[runninggirl]

I was thinking 4:05-4:10 per km? I was also wondering if I should cut back by 1 & do 5 x1000 instead or should I do the full 6? What are your thoughts? I am also wondering about long runs. I normally do them on Sundays. They are usually around 10 miles or 90 minutes in length. Would it be ok to continue doing the long run of 90 min each Sunday with this program or should I stick with the prescribed time on feet?

[TheEd]

consider 6 x 1k (that is the benefit) and start the first 4 @ 4.10 then the last 2 consider the pickup .. as for the 90 minute run .. if you are used to doing that distance stick to it, as the cycle only calls for that run every 3 weeks

please note there is a lot more to the program and you will hear a lot more about the variations as we progress

the intention is to achieve as much on as little as possible and then build it up

less is better for now

TheEd

[runninggirl]

Ok. That all sounds good. Thanks for your help.

Becky

[runninggirl]

Hi The Ed, I just wanted to update you on the 6x1000 workout today:

1-4:09
2-4:09
3-4:10
4-4:11
5-4:10
6-4:13

The workout felt pretty good except the last 1000. I had a hard time hitting the 4:10 pace. I am not sure if I had fully recovered from the race on Saturday or not. I am planning on up to an hour tomorrow (Wednesday), an hour Thursday, rest Friday then for the 5k paced run on Saturday should I try for 21:00?

Thanks,
Becky

[TheEd]

Hi Becky consider giving yourself a recovery run tomorrow, so 30 minutes to allow for this to occur

sometimes getting used to the routine of a training session such as 6 x 1k can catch you out, however you now have a marker for the session and work froward from there

let's see how you recover

as for Saturday look to run 3k @ 4.15 per k, if you want to run in a park run scenario where it is a 5k then consider running the first 2k at 5 minutes per k

TheEd
ps.. in looking at what you intend, you seem to be looking at training too intensely instead of getting the most out of feeling good and then increasing load once we get a few small results, progressive, instead of getting there in a rush .. please ask for more clarity on this .. I believe very much in allowing an athlete's natural ability to come through

[runninggirl]

Hi TheEd,

Thanks for the feedback. Yes. You are right. I tend to think I need to be a workhorse to achieve good results. I am used to running 50-70 miles per week. I am working on changing my mindset. As I am getting older I find I need more recovery and I am starting to realize less can be more. Is that what you meant? I really want my times to improve & they haven't been so I think lack of recovery coupled with proper speed work might be the missing piece.
I will do as you suggest. 30 minute recovery run, then a 3k paced run on Saturday. Thanks for your help.

Becky

[TheEd]

correct .. you need to apply the one day hard / one day easy routine as well as not looking to up the training before getting the benefits of the training done

read this article to better understand the thoughts behind the schedule

http://www.time-to-run.com/theed/10k-tra...e-programs

you have to be feeling good on the days that count

hope this makes for good reading

TheEd