coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,
Great to be home.Got a bit of zest about training at the moment hopefully bare the fruits of the six week build up.
All for now jon.

[TheEd]

great to hear Jon

TheEd
ps.. also nice to see the emails are working again

[JonathanWardley]

Thanks Ed,
Rest day today and long run 90 mins in the morning will have to keep it easy as I am still getting use to the heat after 8 weeks in air con on a treadmill.
All for now jon.

[JonathanWardley]

Hi Ed,
Just dropped in a 17.45 pace run for 5k i know it's only 10 seconds quicker but still getting use to running in the heat again.
I think things are going well not forcing it and have the piece of mind that i did the base phase well so hopefully start running faster now.As we know i allways loose alot of speed if i stay on a six week build up.
All for now then jon.

[TheEd]

17:45 is not a bad starting point Jon



TheEd

[JonathanWardley]

Thanks Ed,
Would like to get around 16.30 for the 5k so a bit of work to do yet.
Will run a 10.5k on the 12th of march not raced now for a year!
Time i think to get back into it!
All for now regards jon.

[TheEd]

I wouldn't look to go out quicker than 18 minutes through the 5k mark, if you feeling 'dandy' after that you should look to accelerate

nice movement

TheEd

[JonathanWardley]

Thanks Ed,
Feeling better every day now thinking there will be a jump forward soon.Also thanks for the advise on the 5k splits I think ill shoot for 18 as said and hopefully pick up from there.
Tough time on the social side at the moment everybody want's to party and I wont join in.
All for now the 6x1k in the morning.gasp.!

[TheEd]

stay well Jon

TheEd

[JonathanWardley]

Hi Ed,
Dropped in 3x1 mile this morning 1)5.40 2)5.33 3)5.30
What ive been doing is the sub 31 program with modified times but keeping the structure as it's speed that i lack after the build up..
Think it's working really well bite size piece of speed little and often.
I really enjoy the hills repeats and the pace runs more than racing i might add.
All for now then jon.