Here we go again...

[muralhape]

Hey TheEd!

Came just to say that in the last couple of weeks I was on duty on the border, so that's the motive for the lack of feedbacks, but now I'm ready to go again!

I've run just three times while I was there so I thought the best was to get back on track is starting a new cycle, this is what I'm doing today. Day 1.

Good to be back.

Regards,

FL

:mrburns:

[TheEd]

anything further to report mural?

TheEd

[muralhape]

Hey TheEd,

It's been a long time!! I've moved from the last city a year ago due to my job in the military. I really missed our trainings and decided to back to them and I hope you're still coaching the runners with your expertise.

As before my main target is the 3k runs Ed, and keep runnning 3 times a week. I've just fininshed the first 2week training last Saturday with a 1600 TT. Finishing with 6min15s.

Did: 5 x 1k 4:20 4:30 per k R 90 - thursday
Long easy Run up to 90min - Sunday
10 x 400m 4:00 4:10 R 60 - Tuesday
1500m related paced 2 x( 400m - 85s 300m - 55s 200m -37s) thursday
1600 TT 6min15s - Saturday

Looking forward to start another cycle Ed and hoping you can assist me, again.

Thanks in advance, and ready to go.... :tourist: ,

FL

[TheEd]

HI FL, welcome back (somehow I missed your post)

what have you been doing till now?

TheEd

[muralhape]

Hey!

I'm still following the program Ed, actually finishing Week 2 next weekend.
Just to update you, last week, did 5 x 1k @ 4.30min pace R120 on Thursday, 90min easy on Sat and 30 easy on Sunday.

This week, 10 x 400m @ 4min pace R60 last Tuesday. And today pretend to do 1500m related. 2 x (400m @ 75 - 78s , 300m @ 55 - 57, 200m @ 34 - 37s)
And fininsh the week with a TT in the 1500m.

Ed, the last months I've doing only 400m training or 90s at full speed, just beacause I like :jester: I'm telling you this because I'm struggling to do the 5 x 1k @ 4.30, needing to split the last 2 x 1k in 4 of 500m, but to do the 10 x 400m @ 4.00 don't required to much effort. I don't know if this can change anything in our program, but would like to tell you this.


Good to see you're still suporting the runners around here Looking forward for some orientations.

Greetings,

FL

[muralhape]

Coming from the workout Ed.

1500 related session

Distance (m) time(s) rest (s)
400. 72. 120
300. 54. 120
200. 34. 180

400. 75. 120
300. 57. 120
200. 37

I really enjoy this session Ed, especially when it ends just kidding, I really like speed sessions although its a tough session needing some focus. I won't be able to do the TT on Saturday, due to my job gonna do it on Sunday.

Best regards,
FL

[TheEd]

The 1k session is a very valuable session, so if you can get your mind around it you can only benefit

another session you can alternate with the 10 x 400 session is the following:

6 x 600m at same pace as the 400m

Rest 200m jog as you feel

this session will help you more towards the 3k as well

TheEd

[muralhape]

I know how important the 1k session is Ed, gonna keep and get through this

Tks Ed, next time will do this, 6 x 600 jogging 200m between.

Ed, speaking of it, I'll have a 3k race in Jun, 26. Two and a half weeks to go then. Can we stick to the program? Ending the 2nd Cycle this Sunday.


FL

[muralhape]

Hey Ed,

TT 1500m - 5min54s @ 3.56 per k

Improving 5s since last TT, what its already good. :jester: but I guess it could be better, as I said in the last post, I'm coming from work shift, woke up at 4am this morning and ran at 9 o'clock. No excuse.

Ed, is there any workout that I could do on Tuesday before the 5 x 1k on day 3, or can I keep the easy 30min? If not, I'm following the 5 x 1k and long run on the wkd, then 6 x 600, 1500 related and finish the 3rd cycle with 1200m TT, the last due to the 3k race I have in Jun,26.

Looking forward to start 3rd cycle.

Greetings,

FL

[TheEd]

stick to the normal cycle of easy runs as you know them

achieving consistency will lead to the desired results

you seem t be on track

so after 26th June we can see what to plan thereafter

TheEd