When to start program? Need advice.

[kilroy]

Morning Ed.

Did 1hr run Wednesday (145 hr) but could not do the 1 hr run yesterday due to family activities etc. (have 2 kids and a wife )

Think the extra day off yesterday was good anyway, feel quite fresh. Did a swim session this morning and my plans are to do a 1hr run today instead, after work.

What about the weekend? Anything special or the ordinary 1hr runs?

BR /Kilroy

[TheEd]

1 Long Run over the weekend

90 minutes .. either Saturday or Sunday

if Saturday better then you can take Sunday off from running

all the filler days can be 1hr runs

Tuesday - 75 minutes

Wednesday - 8k up to 140 bpm

Thursday - 2000's

Does this seem right for you?

a warning you will find the 2000's tough

Cheers

TheEd

[kilroy]

Seems ok to me.

So the filler day will be Monday then? Think the 2000s will be the last on treadmill.. time to move outdoors.

Where I live, 10 miles from track course, I have spotted a nice and flat road where I could do the 400s and 1000s. For the 2000s it is a little harder to find something suitable.

Have a cross country track nearby. What do you think about doing long intervals in "rough" terrain? Maybe do these intervals by time instead of distance..

Just my thoughts for the future to come..
Of course, I could do track sessions sometimes but it would be appreciated to do the main part nearby.

BR /Kilroy

[TheEd]

If you can .. try to mark out an accurate 2000m route which can be used for the 1000's as well

then you keep the route for all the sessions so you have something to compare to for the record

the 400's should not be done on the road as it could be too damaging, so we need to delve further into that session

the 2000's / 1000's are a very important part of the program so if we can find a solution it would be great

Cheers

TheEd

[kilroy]

Will try to find a 2000m route that are as flat as possible for the 1000s/2000s in the next cycle.

[kilroy]

By the way, booked the sessions to come in my calendar and can see that the cycle to start next week will be ended by the 26th of April with the "easy recovery after race".

That give us about 2 weeks (12 days) to prepare for the 10k race 9th of May.

Need your expertise to figure out the best preparation those days.

And.. there is another 10k race 19th of May that would be nice to try out.

Thanks /Kilroy

[TheEd]

The build up to both events should be know problem and the next 3 week cycle should give you extra towards those events.

Kilroy .. I am sure you are now beginning to believe in the program and how the cycles work ..

if you believe, we can achieve a great deal this year

so far you one of the only runners who has gone through the variations in training and soon you will see the pattern to the cycles and the planned breaks and how you come back stronger

This is what makes running and the programs a joy

consistency is the key in the end

Cheers

TheEd

[karirush]

I have a hard time training on a treadmill. I tend to get bored.
Fortunately, I live in an area where the weather permits me to run outdoors most of the year through. (Yes, I know I am lucky)
I still train a bit on the treadmill and it does help so stick with it and keep the tunes going!

[kilroy]

I agree,
treadmill tends to be boring but as I have just been using it for the quality sessions during the winter months there has been no problem. These sessions usually gives something else to think about

[kilroy]

Hi Ed.

Friday 12,3 k @ 58:50
Sunday bricks (40k bike and then) 21,1k @ 1:42

BR /kilroy