Started sub 45 for the first time

[TheEd]

nice going VR .. yes, 2k session Thursday

do you know how to work your pace out for the 3k session from this 4k time-trial
[URL="http://www.time-to-run.com/training/10k/programtips.htm"]
10k Program Tip - www.time-to-run.com/training/10k/programtips.htm[/URL]

Work out the pace per kilometer for the 4K and add the 1Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds

Hope this helps

TheEd

[virtual runner]

Ok TheEd. Tnx.

I have a question regarding my longest run. I plan to run halfmarathon on 30 march. As I understood by reading some topics on forum I should run at least 18km in my longest run.

Which pace and HR?

[TheEd]

pulse range 140 to 150 bpm should be fine

as you develop, you can look to do the last 3km after 15k, lifting heart rate up to 155 to 160

onwards

TheEd
ps.. in case you didn't catch the latest BLOG post about AB - Rolling all the eggs into one basket

[virtual runner]

pulse range 140 to 150 bpm should be fine

as you develop, you can look to do the last 3km after 15k, lifting heart rate up to 155 to 160

onwards

TheEd
ps.. in case you didn't catch the latest BLOG post about AB - Rolling all the eggs into one basket

Amazing. 3:37!

This really blows my mind. Only six weeks for a marathon?

What was her pace in 30km runs?

[TheEd]

VR .. such was the development of AB that she was able to run at marathon pace with the pulse range hovering between 140 to 150 bpm, and on occasion going over 155 bpm

at the end of the run she was running at 4.55 per k

AB's legs do not cope well at 5.10 per k to be honest

TheEd
ps.. do note .. it may state 6 weeks to a marathon, however I strongly believe that with a solid 10k pace below the belt and the athlete running 25 to 30k every 3 weeks while on the 10k program, that they shall run a decent marathon .. either you can do it or you can't .. there is no miracle work here

[virtual runner]

My legs and back are sore this morning :laugh:

[TheEd]

how are you doing now VR?

cheers

TheEd

[virtual runner]

Not too shabby

We`ll see tomorrow.

[virtual runner]

Disaster.

My legs were heavy and my HR was to high, even during warmup.

Seems like buildup killed me

1 4:22.4 162 172
2 4:27.4 174 177 137

3 4:28.8 169 177
4 4:36.1 177 179 143

5 4:35.1 172 177
6 4:44.6 177 178 141

7 4:43.6 171 177
8 4:51.3 176 178 137

[TheEd]

how are you now?

TheEd