Sub40 goal midlife crisis?

[TheEd]

nice going, anything over 17 degrees is very difficult conditions. Ideally, you should now have as week of off-period, and then consider a 2-3 week build-up followed by setting a short-term goal of to assist in reaching your sub 40 minute long-term goal

this first step is aiming towards running a sub 20 minute 5k, and getting as close to 19.30 as possible

what are your thoughts on this suggestion?

TheEd

[Tallon]

Excellent. Will do this week off-training, then 3 weeks build up, followed with a 4k trial. Will then start a cycle with target times hopefully in line with hitting 5k in sub20.
Thank you very much for the guidance,
Kind regards

[TheEd]

how things going Tallon?

everything going the way planned?

TheEd

[Tallon]

Hello TheEd
finishing second week of buildup, have missed 2 days due to rain and also felt pricking pain in one feet but that's my fault as i tried to run without my insoles. Taking it easy this week and next week as I dont want to get injured.
Hope you are doing well,
Kind regards

[Tallon]

Hello TheED,
you caught me: I have indeed gained a few kg last weeks. Trying to get food intake under control.
This is the first time I'm doing the build up program. It was not as easy as I expected : the fatigue is building up. I definately feel I am still adapting.
As week 3 of the buildup nears completion, not sure if I should go for the 4k trial or repeat the 3 week buildup cycle to adapt more/benefit more?
Kind regards,

[Tallon]

Dear TheEd:
I didnt do the 4k trial last saturday and will do at least one more week (fourth) base.
Kind regards,

[TheEd]

hope all going well and you enjoying the different training sessions

the idea would be able to maintain the 1hr runs when returning to the 10k program, please do ask questions

TheEd

[Tallon]

Dear TheEd:
I do not understand: Do you want me when i do the 3 week cycle, to additionally do all the 1 hour runs of the build up 3 week program as well?
Kind regards

[TheEd]

Hi T, after the build-up, we should work to try maintain the 1hr runs in the 10k program

we shall work together to achieve this. the 1hr runs are very helpful in assisting in recovery from quality sessions

and the extra aerobic makes you stronger as well

everything is progressive, so the idea is that the body absorbs the training without breaking down

onwards

TheEd

[Tallon]

Hello TheEd:

did the 4k trial this morning after 4 weeks buildup : 17'13
1k 3'57 163
1k 4'07 178
1k 4'28 172
1k 4'35 174

Will start cycle on Tuesday. Should I set the target times in line with the 17'13 (2k T=4'25) result or retake the pre-buildup target time ? (2k T=4'10)

Regarding extra 1hr runs : the buildup cycle has 1hr runs on day 1, 2, 3, 8, 9, 10, 15, 16 and 17. These are the runs that have to be added (gradually) to the quality cycle ? So I run twice a day on those days?

Kind regards,

P.S.: although the 4k time of 17'13 is slower then my 16'00 pb, the conditions were worse : track was not on running 400m tartar track this time (will use this 'real life' track for future 4k's and forget about tartar track results), temperature was higher (and will continue to rise next months), was against the wind, body weight was 77kg (gained 2kg) and I am tired from the buildup cycle.