Thanks for following up. I ended up doing the 5k paced run on Friday in 21:58. It felt fairly good. I took Sat as a rest day and then today(Sunday) I ran for 80 min. I got carried away because I was running with a group. I kept it easy and I figured it would be ok since I am used to doing longer runs. I plan on doing 30-40 min easy tomorrow then for Tuesday I am not sure if I should do 3 x 5 min or the 400s?
I have a 5k race on Saturday.
Becky
PS a couple of things I have discovered while going through the cycles of this program:
1. Taking Saturday off (the day before my long run) helps with the quality of the run.
2. I can run 40 min easy on days which call for 30 min without affecting the recovery.
Hi Becky, for the easy runs, stick with less for now .. you must believe that you will get the various times according to training before considering further load
with recovery in-between you allow for the 'talent' to shine through
once you have achieved a level and go through the build-up, the easy runs increase to 1hr runs, however we must get the results from the 1st level before moving up and training further
as for the session, consider the 3 x 5 minute session for now
less is better for now, freshen up and get the results
on we go
TheEd ps.. let's get a result the end this week ..
I ran the 3 x 5 min workout today. This time around I shortened the rest to 2 min instead of 3 min. Here are the results:
1. 4:20 per km
2. 4:00 per km
3. 4:07 per km
Definitely did not run as fast as last time I did this workout but don't know if it was because I had a minute less of recovery between each repeat?
My plan is 40 min easy tomorrow, Thursday 6x1 min fast/slow. My guess is i should try for 4:05-4:07 pace for the min repeats?
Friday rest day and then Saturday 5k race.
I did the 6 x 1 min today and floated through the speed as you suggested. My efforts ranged from 4:09-4:29 per/km pace. The first 3 were slower and the last 3 were faster at the same effort. It felt like a 10k pace effort. I didn't push it too hard as to not ruin my race on Saturday. I will take tomorrow as a rest day and then report back after the race on Saturday.
I am not sure if you will get this before my race today but I wondered if you had any suggestions in how I should approach the race in regards to pacing etc?
